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The Concept2 Workout Podcast

11
Jun 2019

Workout 26 - RowErg - Row 500

June 11, 2019
WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper of 4*)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
 
Segment 2: (100 Strokes @26 Damper of 5*)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper of 6*)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off
4 On / 4 Off
5 On / 5 Off
6 On / 6 Off
7 On / 7 Off
8 On / 8 Off
9 On / 9 Off
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off
6 On / 6 Off
5 On / 5 Off
4 On / 4 Off
3 On / 3 Off
2 On / 2 Off
1 On / 1 Off
 
Cool Down (1 Minute)
 
Easy Rowing (do as much as you'd like)
 
 
*Suggested Damper Settings
 
 
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