December Benchmark Workout
For time:
- Row 1000m
Notes
Our benchmark workout for December is a 1000m row. There is some important data we need from this workout. This means that you will have to set the monitor to count down from 1000m. To do this you must press “select workout”, then “new workout”, then “single distance”. Then set the distance to “1000” and press the check mark to begin.
Remember our start that we practiced to get you to your working pace in as few strokes as possible. You will begin with a full stroke, then return half way for you next stroke (bringing the handle to right above your feet for the next stroke), then return 3/4 of the way for your third stroke (bringing the handle about 12″ past your feet), then the fourth stroke is another full stroke. You should now be at your working pace.
If you have never rowed this time domain before (3:30 – 4:30) and have no idea what your pace should be, you will have to work by feel. Approach this under control for the first 500m, then gradually pick up the pace to a full sprint for the last 150-200m.
When you are finished collect the data by pressing “menu back”, then “more options”, then “memory”, then press the magnifying glass to collect your information. The information you should record for future reference is your total time, your average pace per 500m, and your strokes per minute.
Strength
3 Rounds
- Supine Dumbbell Curl @ 2111 x 8-10
- Feet elevated thoracic bridge x :15 hold
- Ring Tricep Extension @ 2112 x 8-10
- Sideways Monkey Bar Traverse (swing or traverse) x :20
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Supine Dumbbell Curl. Lay the bench on top of boxes so you have room to extend your arms. Feel a stretch and curl from that extended arm position. Get all 10 reps, then go up in weight.
For the feet elevated thoracic bridge, first focus on getting your arms straight, then try to straighten the legs. Most of us will need to elevate our feet on a bigger box than seen in this picture here. If you cannot perform this with your hands on the ground, you can perform this with your feet on the ground, reaching back to the stall bars or wall, like this.
Here is a video of the ring tricep extension. Make sure you are not moving from the shoulder and only extending at the elbow to isolate the tricep.
The Sideways Monkey Bar Traverse is about finding a rhythm in your swing. Keep the control with your shoulders.