WOD: Tuesday 220830
I know you missed out on the 5k experience Scott, so I made sure to put some more rowing in this week just for you. Enjoy!
• Daily Focus
We are continuing our rowing progression today and really going after some faster paces closer to 2 km pace or faster with a 1:1 work to rest ratio. This will pre-fatigue the system before finishing with a 1 km row at our goal pace. By combining the faster paces with the 1 km row to finish we are more closely mimicking the feel you will get at the end of the next 5 km row TT. For class management and getting enough athletes on rowers, you can do just 1:1 with a partner for the 10 sets and then have a longer rest period for some athletes before tackling the 1 km row. If this were the case, have these athletes push a little harder on the row and drop the pace down to try to hold close to that same 2 km pace. We can also always have that 1 km finisher subbed for a 2 km Bike Erg, 80/55 Echo Bike calories, 1 km Ski Erg, or 1 km run. We will then get into some strength stability work to finish off the day. Due to the style of how we are tackling things today, the warm-up can really be short and to the point to start things off and allow enough time to transition to the strength EMOM to finish.
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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:
275/225 Ski Erg Calories
20/15 Echo Bike Calories
22/17 Assault Bike Calories
Bike Erg, 600/500 m
Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.
-Scale: Strict banded pull-up or toenail spot pull-up.
Turkish Get-ups: Keep a straight arm position, eyes locked on kettlebell, lean into elbow, then sit-up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.
-Scale: Sub out single arm overhead tall kneeling-to-standing.
MetCon: “if You Ain’t First, You’re Last”
For time:
10 rounds of:
Row, 300/250 m
Rest 1 min
-- then --
Row, 1000 m
Running time domain:
22-25 mins
Time cap: 25 mins
Strength:
Every 1 min for 12 mins, alternating between:
1x [ Pull-up Bar Dead Hang, 30 secs + max rep Strict Pull-ups ]
2 L/2 R Turkish Get-ups, pick load
10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load
Weighted Forearm Plank, pick load, 40 secs
Accessories:
Eat some food and get 8 hours of sleep.