Rowing Intervals

"Penalty Box" 

6 x 300 m Row

There are three rules...

1. The 500m Pace below your average 2K pace
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.

There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.

Rowing Basics (C2), Angela Hart [wmv][mov]
Technique Refinement (C2), Angela Hart [wmv][mov]

Matt sets up his pull with straight arms, back set and a neutral spine. He starts his pull accelerating through his heels, arms remain straight, chest and hips are moving at the same times while legs come to full extension. His hips then open and arms finish the pull. Think of your rowing pull the same as you would your Clean. Drive through your heels, your chest and hips rise at the same time keeping your set up angle while you move your knees out of the way or stand up. Fire your hips, shrug, and THEN bend your arms or finish your pull.

Matt begins his return first by extending his arms followed by closing his hip BEFORE he bends his knees. Knees then bend with back still set, spine neutral and not rounding is shoulders or his back forward. He returns to his start position wich looks much like his stance for his clean. Poised and set for his legs to initiate his next pull.

Can you see the difference between Molly's (purple tank top) pull and Liz's (blue tank) Pull?

 

Can you tell how Liz fixed her pull?

Strong work Molly and Liz and ALL the CFF crew Today!!! It was GREAT to see a LOT of improved rowing technique!