There are two phases to rowing on the Concept 2 – The Drive and the Recovery.  The Drive is when you push away from the machine and pull the handle to create power, and the Recovery is when you bring your body back towards the front of the machine, creating zero power output.

Too often people focus on the Drive, but then they stay tense and do not return to the start position in a relaxed and efficient manner.  In doing so, they are using up valuable energy because their muscles are still under tension and they are not breathing properly, and not allowing their body to?????? Yep you guessed it, Recover.  Watch this video and it will all make sense.  Learn how to do more work using less energy.

WORKOUT OF THE DAY

METCON

A. For time:                    

1000m Row (@75% max effort)         

***Do not go all out.  This is all about holding a fast yet comfortable pace for the whole 1000m.                    

B.  In pairs, 15 min AMRAP:                          

10 Clean & Jerks 60/40kg                              

20 Front Rack Lunges        

30 cal Row                       

C. 2 min Plank