Conditioning
December 2021 Benchmark Re-test
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.
Compare to 2021.12.06
Strength
3 Sets
- 10-12 Hack Squats w/ foam roller
- 3/side Hip Airplanes
- 5/side Alternating Cossack Squats
- 3 Jefferson Curls w/ :10 negative
Notes
Our strength today involves four exercises that target lower body strength and mobility. You will rotate through the 4 exercises for 3 rounds, resting as needed between each exercise.
Hack Squats w/ foam roller. Move through a full range of motion. Get all 12 reps first, then add weight.
Hip airplanes. If you struggle to hold your balance, hold on to the rig and focus on moving through as big a range of motion as possible while showing control. Move slowly here.
Cossack Squat. Focus on a deep range of motion. If you can sit comfortably into the bottom of the squat, then add weight.
Jefferson Curls. Use a very light weight here. If you have a history of back issues, considering substituting a banded hamstring stretch for :30 on each leg.