Workout
30 Min AMRAP
500m row
10 Man Makers (45/30)
15 Toes to Bar (progression work HERE and more tips HERE and scaling options HERE)
**Okay we’ve got a doozy today. Expect the rowing/run to take about 2 minutes, as well as the man makers. You might slow down in the later rounds, but try to stay consistent hitting 4-5 per minute. The transition from toes to bar to the row might be difficult as there’s really no place to rest here. Don’t think of the row as a place to rest per se, but as a chance to make up time.
You can do so by ROWING EFFICIENTLY. Try counting to 3 or 4. The ‘1’ count is your press off the foot stretchers aka “the drive”, using your legs to push away from the flywheel. Actually, think of 3/4 of that second is your legs, and the last 1/4 is your arm pulling on the handle.. it’s necessary, but let your legs do the bulk of the work. Now your ‘2’ count is when you release your arms away from your body. Think of reaching for your knees. Legs are straight. Then’3’and maybe even a ‘4’ count is when you return back to the catch, aka “the recovery”. This is where you rest, but keep that count in your head.
A great warm up for this is something called ‘the pick drill’. I do it every time I get on the erg – 10 strokes each of arms only, body and arms, 1/4 slide, 1/2 slide, and full slide. You can see it demonstrated HERE. Like doing the Burgener warm up every day to improve your snatch, doing this every day will help improve your rowing technique.