140516 – Line ‘em Up…!
…Nothing makes a bunch of rowing more fun than doing it next to your friends (and trying to beat them)!
Mobility: Hip Mobility.
Skill Practice Warm Up: 5 push jerks on the minute for 5 minutes. Use light to moderate weight. Adjust the load heavier or lighter in between sets if needed. Remember that for ‘practice’, the reps should get easier as the sets go on (not harder).
Workout: Team Rowing Regatta –
Teams of 3 people row 5000m. Split distances as desired. (Novice: teams of 4 or 4000m distance)
Scaling Guide: 17 – 23 minutes. Only 5000m is Rx! If you only have a pair do it, you can do a scaled 3000m, or you can do 5000m ‘Rx’.
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Plan on getting on the rower 2 – 3 times per person. If you are better going faster and harder, do three or four intervals. If you like to go steady and long, do only two. Just remember that transitions take up time! Don’t divide the work up evenly with your partners if you have a discrepancy with the rowing ability of the team. Let the better rowers do a bit more work!
One way to approach this workout if you don’t know your teammates abilities relative to each other is to just have everyone row for set time intervals for the first two rounds. On the last part of the row, try and have the better rowers finish a bit more the meters left over.
Compare To: 2013 – 07 – 05