Week of 11/12/2018

Thank you to everyone who attended our group workout this past Saturday. Sagamore also hosted a wonderful brunch on Sunday.

The workouts for this week are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Download the Workouts (PDF)

Week of 11/12/2018:

Monday, 11/12 OFF

Tuesday , 11/13 Open Row

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 10’ Dynamic Stretching
• Workout: 4 x 4′
  • 2’ @ SR24,
  • 1’ @ SR26,
  • 1’ @ SR28
  • Rest, row lightly for 7’ between pieces.
• Cooldown/Stretching:
  • 10’ Erg @ SR: 18-20 (First 5’ @ SR20, then 5’@ SR18)
  • 10’ Stretching

Wednesday, 11/14 Optional, On-Your-Own

• Warm-up:
  • 10’ Erg (5’ @ SR18, 5’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 3 x 16′ SR18-20, switch stroke rate every 4′
  • 4′ @ SR18,
  • 4′ @ SR20, etc.
  • Rest 3′ between pieces.
• Cooldown/Stretching:
  • 9’ Erg (The first 2’ @ SR22, then 3’@ SR20, and then 4’ @ SR18.)
  • 10’ Stretching

Thursday, 11/15

• Warm-up:
  • 10’ Erg (5’ @ SR18, 5’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 2 x 24′
  • 8′ @SR18,
  • 8′ @SR20,
  • 8′ @SR22
  • Rest 3′ between pieces.
• Cooldown/Stretching:
  • 10’ Erg @ SR: 18-20 (First 5’ @ SR20, then 5’@ SR18)
  • 10’ Stretching

Friday, 11/16 OFF

Saturday, 11/17 Open Row at Hamilton Ave – Group Workout with Mike

• Warm-up:
  • 15’ Erg (5’ @ SR18, 5’ @ SR20, 5’ @ SR22)
  • 10’ Dynamic Stretching
• Workout: 20′ Demonstration of Fitness.
  • See how many meters you can row in 20′ minutes.
  • Your best effort.
  • SR Open (SR 26-28 recommended)
  • 5’ Rest
• Cooldown/Core/Stretching:
  • 15’ Erg (5’ @ SR22, 5’ @ SR20, 5’ @ SR18)
  • 10’ Core Exercise
  • 10’ Stretching

Sunday, 11/18

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 50′ with rate changes every 10′: 22-24-26-24-22
  • Erg continuously for a total of 50′ at a sustainable intensity, varying your stroke rate as follows: 10′ @ SR22, 10′ @ SR24, 10′ @ SR26, 10′ @ SR24, 10′ @ SR22.
• Cooldown/Core/Stretching:
  • 10’ Erg (5’ @ SR20, 5’ @ SR18)
  • 5’ Core Exercise
  • 10’ Stretching