Rowing the Distance

 

Strength in Conditioning for July 3, 2014

Today is one of those, “time to put in work” days at SICFIT Scottsdale. Capping off a warmup (that in itself is a leg burner) and a 13 minute EMOM, we will be going (or should we say rowing?!) the distance for 18 long minutes. Use the instant feedback from our Concept 2s to adjust and maintain the perfect pace for you that is both challenging and sustainable. It can be tempting to mentally check out when rowing for this relatively long duration, but don’t allow yourself. For as soon as the brain checks out, the body does too. Use each and every pull during this 18 minutes to practice form, efficiency, and power.
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RowingPic.

WARMUP
3 Rounds
300 Meter run + 1 minute bottom of squat + 1 minute of air squats
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CONDITIONING A
13 Minute EMOM
Odd minute: 3 Press + 5 push press
Even minute: 5 long jump *fast and rebound*
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CONDITIONING B
Row for total distance in 18 minutes
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