WOD: Thursday 220908
Even though rowing and monostructural work is not everyone’s favorite activity, I’m still proud you made it in for class today!
• Daily Focus
We are getting after our 3rd week in the rowing progression. Last week we hit a little more of a speed emphasis at paces faster than 5 km. Today we are getting into paces that are hovering right around 5 km race pace with quality rest periods that should allow us to maintain good form and a heart rate that is settled into that tempo feel of a workout. We really should never be pushing redline until the final 2 min segment of the day. This is where we want to let go of any prescribed pace and see what type of effort you can hold for the final 2 mins. We have included an alternate option today because this workout is long enough that it will really limit gyms that have less rowers than athletes on a given day. The alternate option should allow for 2 groups of athletes to hit this workout at the same time. Group A will start on the rower and group B will start on the run, or you can choose to delay the group and have them all start on the rower by just waiting until group A is off the rower and then starting group B. Because the rest periods are sufficient enough, even with changes in time domain between the row and the run, athletes should not run into each other on the rowers.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
-Scale: Sub any machine today in the time domain and adjusted effort level. These will all promote huge benefits for the aerobic system.
MetCon: "Unchain My Heart"
Each for distance:
Row, 6 mins
Row, 4 mins
Row, 6 mins
Row, 2 mins
Row, 4 mins
Row, 2 mins
Rest 2 mins between efforts.
Accessories:
For time:
25/20 Dumbbell Deficit Push-ups
Farmers Carry, 50/35 lbs, 100 ft
20/15 Dumbbell Deficit Push-ups
Farmers Carry, 50/35 lbs, 100 ft
15/10 Dumbbell Deficit Push-ups
Farmers Carry, 50/35 lbs, 100 ft
10/5 Dumbbell Deficit Push-ups
Farmers Carry, 50/35 lbs, 100 ft