Skill:
Rowing
Row 500 Meters in 2:00/2:20 @ 20 SPM (Strokes Per Minute)
2:00 Rest
Row 500 Meters in 1:55/2:15 @ 22 SPM
2:00 Rest
Row 500 Meters in 1:50/2:10 @ 24 SPM
WOD:
6 Rounds of 2:00 On/ 2:00 Off
10 Shoulder to Overhead (Dumbbells)
AMRAP Calorie Row @ 20, 22, 24, 26, 28, 30 SPM
Purpose of the Workout:
Today’s skill specific to rowing is all about “strokes per minute” or SPM for short. The main takeaway here is that power output can be independent of your stroke rate. Now with that being said, as we increase our SPM, we should also see an increase in our power output (lower 500 meter split or more calories). Today’s skill session and WOD will demonstrate this relationship.