Cady Hart-Petterssen takes a group through the pick drill on the Concept2 rower. This basic warm-up drill involves transitioning through each part of the stroke, starting with just the arms, then arms and body, and finally, arms, body and legs for a full slide.
Watch Rowing: The Pick DrillRow 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.
Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.
Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters