Monostructural Baseline Test, Short-Mid Duration (Rower)
Row 2000 meters on C2.
12-minute time cap. 12-minute heats will run back to back.
Coaches, pre-set the rowers to the standard workout 2000m.
Pace: If this isn’t totally brutal, you didn’t push hard enough.
Odd Object/Stability & Skill Development
While the rowing heats are going, the lead coach leads:
Bottoms-up kettlebell presses
Work from half-kneeling position
Goal: AMRAP sets of 10 ea arm
Windmills with kettlebells
Work from standing
Goal: gradually increase ROM
Cleans with kettlebells
Single or double kettlebell
Goal: smooth, clean transition