Week 3 | Session 9 | Endurance
[vc_row][vc_column][vc_video link=”https://youtu.be/0lm61PDgZj4″][vc_column_text]GOAL: Develop endurance capacity by gradually increasing the strokes per minute, which increases the intensity. The aim is to improve your split speed as the workout progresses. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 2 x 10 minutes, with 5 minutes rest in between. […]
Week 3 | Session 7 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/rD735H1Ecp8″][vc_column_text]GOAL: Prime yourself for your 500m test next week. Row at a sustainable but hard pace for each part – after these last two weeks of rowing, you should be close to your last 500m max. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 4 […]
Week 2 | Session 4 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/k97cLA9SYLc”][vc_column_text]GOAL: Improve your fitness using Tabata intervals: 20 seconds of work with a 10-second rest. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 rounds of: 20 seconds work, 10-second rest between stations 60-second rest between rounds: Row for max distance Push-ups for max reps […]
Week 1 | Session 3 | Endurance
[vc_row][vc_column][vc_video link=”https://youtu.be/AtRPOCAiOPw”][vc_column_text]GOAL: Develop endurance capacity by gradually increasing the strokes per minute, which increases intensity. The aim is to improve your split speed as the workout progresses. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row ENDURANCE: 2 x 10 minutes, with 5 minutes rest in between. For […]
Week 1 | Session 2 | Strength
[vc_row][vc_column][vc_video link=”https://www.youtube.com/watch?v=aqUmEag1ihY”][vc_column_text]GOAL: Don’t stop moving. By adding functional movements, you can develop strength as well as aerobic capacity. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 8 rounds for time (non-stop): 200m row 3 push-ups 6 sit-ups 9 squats[/vc_column_text][/vc_column][/vc_row]
Week 1 | Session 1 | Conditioning
[vc_row][vc_column][vc_video link=”https://youtu.be/2LheNcYYAio”][vc_column_text]GOAL: Go hard and fast, while still focusing on good technique and efficient rowing. WARM UP: 2 rounds of: 10 reps inchworms 10 reps bootstraps 1 x easy 500m row WORKOUT: 6 x 200m row intervals with one minute rest.[/vc_column_text][/vc_column][/vc_row]
4 Tips to better your rowing technique
[vc_row][vc_column][vc_column_text] 1. The Setup Adjust the rowing damper to 5 or 6. Take a seat, strap in. The straps should cross where your toes join your feet. Take hold of the handle, palms down and thumbs around. [/vc_column_text][vc_single_image image=”8277″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] 2. Start where you finish Straighten your legs and arms, sit tall, lean back slightly, […]
The BikeErg is coming
[vc_row][vc_column][vc_column_text]The Concept2 BikeErg is the latest addition to our family of sport-based ergometers. The BikeErg has the same flywheel and Performance Monitor as our Concept2 Indoor Rowers and SkiErgs, bringing to cycling the strengths and features we’ve previously brought to rowing and cross-country skiing.[/vc_column_text][/vc_column][/vc_row]
