Rowing & SkiErg Machine Workouts
Here is a short blog and insight from a PICP level 5 coach, Eric Falstrault out of Montreal Canada. Our Concept2 Rowers have been at BBCT for a good 10 years and have become a very efficient way to improve overall conditioning. It has been a choice of cardio of many CrossFit aficionados to prove their cardio superiority with ridiculous scores. Here are a few common and not-so-common workouts you can do on the rowers and the SkiErg machines.
Rowing and SkiErg Machine Workouts
#1). Interval training:
- 250 meter row
- 1-minute rest
- 10 sets
- Total workout time: 20 minutes
- The goal is to get 250 meters in under 1 minute to achieve a work to rest ratio of 1:1
#2). 2000 meters for time:
- This is one of my favorite ways to test cardio capacity. Go check out the scores on the Concept2 score board, which gives you averages and best time for your category.
#3). Push pull challenge for time:
- 1000 meters
- 20 hand push ups
- 750 meters
- 30 push ups
- 500 meters
- 40 push ups
- 250 meters
- 50 push ups
#4). Dual training SkiErg/floor sit ups:
- 250 meters SkiErg
- Partner does sit ups while the other does 250 meters
- 10 sets
Eric Falstrault owns Bodhifit. He has got some awesome content that I would encourage everyone to check out.