Are you ready for our next cycle? Enter the RowErg. With temps dropping and running becoming less of an option, we’ll continue to work on our momstructural fitness indoors. This rowing-focused cycle is your ticket to better understanding the RowErg. With a unique approach combining the principles of Tudor Bompa’s periodization and insights from Dark Horse Rowing, this program is about more than just numbers. It’s about technique, endurance, and personal breakthroughs.
Week 1: The Foundation
We kick off with a focus on technique. Mastering the row stroke’s three phases – the catch, the drive, and the recovery – is crucial. We dive deep into understanding your machine, especially the importance of damper settings and stroke rate. This week sets the stage for what’s to come and is our initial testing day.
Week 2: Understanding Your Machine
Now, let’s get comfortable with the rower. We explore damper settings and their impact on your rowing experience. Whether you’re an explosive sprinter or an endurance maestro, we’ll find the setting that complements your style. It’s all about fine-tuning your interaction with the machine.
Week 3: Technique and Endurance
This week is a mix of skill work and pushing your limits. We incorporate drills to polish your technique and introduce workouts that challenge your endurance. It’s about building stamina and reinforcing the fundamentals.
Week 4: The Power of Pace
Pacing is key. Through structured intervals, you’ll learn to manage your energy, understand your capacity, and build power. It’s about striking that delicate balance between speed and sustainability.
Week 5: Pushing Boundaries
As we near the program’s end, the workouts intensify. This week is about testing your limits and seeing how far you can push yourself. Expect to be challenged, but also expect to surprise yourself with what you can achieve.
Week 6: Fine-Tuning
In the final week before your retest, we focus on race pace practice. It’s a chance to bring everything you’ve learned together – technique, endurance, power, and pacing. We’re setting you up for success.
Week 7: The Retest
This is it. The moment of truth. It’s time to put your training to the test and see the tangible improvements. Go out there and beat your baseline!
Our cycle isn’t just about the physical. It’s about understanding the rower as an extension of yourself. And it’s about the mental game – the focus, the determination, and the satisfaction of overcoming challenges.
The Takeaway
Our cycle isn’t just about the physical. It’s about understanding the rower as an extension of yourself. And it’s about the mental game – the focus, the determination, and the satisfaction of overcoming challenges.
By the end of this cycle, you won’t just be fitter. You’ll have a deeper understanding of your body, the RowErg, and your potential. Join in, conquer the RowErg, and discover a fitter, stronger you.
Ready to Get Started
If you’re ready to join a group of like-minded individuals who want to see you become the best version of yourself, then come check us out at CrossFit Fringe. Start from wherever you are, and let our expert team of coaches guide you on your journey to a fitter, healthier, and happier you.