WOD: Wednesday 220824

Listen, I know. I’m sorry, but aerobic tests are important too.

• Daily Focus

Okay...This is a test most of you will probably dread in the week ahead as you look over the programming. This is a huge challenge and a wonderful benchmark to work on at least once a year. This will be something we bring around every fall with the goal of developing some real strength and capacity on the rower. Our expectations are that most athletes will be finishing in the 18-21 min range with some on either side as outliers. This note only takes aerobic capacity and muscular stamina, but will challenge a lot of athletes to continue pushing toward the later half of the 5 km. Spend time warming up and going over good technique work before tackling this one and let athletes know that there will be specific skill/speed/aerobic development sessions to come on the rower. It will be challenging, but highly rewarding.

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• Row Skill Work

2 rounds for quality of:

Arms Only Rowing, 30 secs

Body + Arms Only Rowing, 30 secs

Legs + Body Only (Straight Arms), 30 secs

Low Stroke Rate, 30 secs

High Stroke Rate, 15 secs

Goal Pace, 30 secs

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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: Same distance on the Ski Erg, double the distance on the Bike Erg, or 270/220 Echo Bike calories.

Time Trial Test: 5k Row

A good way to pace this workout is to start off the first 1 km at a slightly faster pace than your goal for the workout. Then over the middle 3 km let the pace drift up to your average pace on the rower, before setting back down at goal race pace for the final 1 km. If you have anything left in the final 300/250 m start to make a big push and sprint to the finish. If done right you should be so taxed that you lay down, hurt for a bit and then decide to just stretch and leave the gym. But, we know for most, you will have a little left in the tank so we added in some bodybuilding to finish the day.

Accessories:

4 rounds of:

10 L/10 R Single Arm Dumbbell Z Press, pick load

10 L/10 R Side Lying Lateral Powell Raises, pick load

Max effort L-Sit