Strength
Back squat
3 x 12 – RPE 8
Workout
Rowing intervals
1,000m
500m
250m
^Rest minimum of 3 min between efforts. If you can, keep rest 1:1
^Once you’ve completed the rows in order, you can go back and repeat one or all of them in any order
^Record fastest times on the board.
**To say that I am looking forward to this day would be an understatement. We’ve got high volume squats and rowing. Strength and metabolic conditioning. If it could be just squats or just rowing.. *OH!* Be still my beating heart! *swoon*
I’m getting a bit carried away. I think rowing pieces like this are very important because they can help you work on pacing in other workouts were rowing is involved with other movements. Probably the most important distance here would be 500m. If you look at the monitors, pacing is based off of this distance.
A good baseline time to shoot for would be the following:
1k – 4:00
500m – 2:00
250m – 1:00
For men this might be -10-20 sec, and for women +10-20 seconds. These are supposed to be all out efforts, but shoot for something closer to 90%. I want you to not completely die if you repeat them. Those who have done 3 x 500m know what I’m talking about.
Another good goal would be to keep your 500m pace within 3-5 seconds of each other for each distance.
Example – 250 (1:52), 500m (1:57), 100m (2:00)
Is this possible while working at 90% effort. Absolutely.. especially if you are using good technique and rowing at a controlled (slow) rate – strokes per minute (SPM).
I’ll go into more details about technique in the IG live video. I’m getting excited just thinking about it!
Compare to 10/13/17 – *we also rowed 10 cals.
