HatchFit PODCASTS Workout 7 – SkiErg – Brace Yourself

Workout 7 – SkiErg – Brace Yourself



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WORKOUT 7: 
 
Rate Climb Warm Up (14 minutes)  
 
4 X 2 Minute Intervals with 1 Minute Rest in between
 
Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.
 
Interval 1: 1 Minute @ 30, 1 Minute @ 34
Interval 2: 1 Minute @ 34, 1 Minute @ 38
Interval 3: 1 Minute @ 38, 1 Minute @ 42
Interval 4: 1 Minute @ 42, 1 Minute @ 46
Interval 5: 1 Minute @ 46, 1 Minute @ 50
 
Work (15 minutes)  We find more and more power inside our movement at 3 different Stroke Rates.  The stronger we can brace through our middle, the more direct we can apply our power.
 
15 X 30 Second Intervals with 30 Seconds Rest in between
 
First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5)
Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5)
Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5) 
 
Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use “Podcast” in the subject line of your email).
 
 
Please read the following before participating.
DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

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