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2021 Winter Workouts

1st & 2nd Varsity Workouts

Athletes intending to be in the top 2 boats when the team goes back on the water, should complete the following workouts regularly.

Period One - October 19 - 30, 2020 - Complete all workouts before redoing any

1. 250m on / 40 sec off  x 8

Pace should be repeatable, rest 5 min (5') following a set of eight

Repeat x 2 (3 sets)

2. 1'@ 16, 1'@ 28, 1'@16, 2'@28, 1'@16, 3'@28, Paddle 2' and do in reverse (20' total).

Repeat.

3. 30 sec (30") on, 90" off x 14; the 30 seconds on is open rate but repeatable. Off = paddle. 8 min off between 

repeat (for a total of 28 pieces)

4. 15' (steady state @ 16 spm), 5' rest, 12' @18, 4' rest, 9' @ 20

5. 500m @ 24 spm, 100m paddle, 300m @28, 100m paddle, 150m@30; rest 4'

repeat x5 (total of 6 pieces)

6. 30 min for max distance (this will be a repeatable test)

Period Two - November 1-14 2020 - Complete All Workouts Before Redoing Any

1. 2x [ 0-500m 2k pace + 12., 500-1000m 2k+6, 1000-1500 2k pace,; no rest between sets]; Rest 5, repeat (6000m total) - 2k pace is based on what you could do NOW, not best ever.

2. 30 sec on / 30 sec off x 12 - each time reduce split by 2 seconds; rest as needed between sets, 4 sets. 

3. 4k for time; every 4 minutes, get off the erg and complete one of {20 pushups; 40 jumping lunge (each leg counts as one); 40 v-ups, 60 second wall sit; 60 second asian squat; Do all of them before repeating any one}

4. 400m moderate, 400m hard, 400m moderate, 400m very hard (sprint), rest 3' - repeat 3x (for a total of 4)

5. 3 x 10' with 4 min rest between. The 10' is 4x 2:30 moderate/ 30 sec very hard

6. 7000m - you may only breathe through your nose, (so this will be pretty slow). No breaks.

Period Three Nov 20 - Dec 4 2020 Complete all workouts before redoing any

1. 1' on x 1' off x 20 (40 min total) - Be consistent across all "On" pieces

2. 10' @ 2k+ 12 then,

5 x 80 sec on, 40 sec off @ 2k + 2

5 x 1' on, 1' off, @ 2k

5 x 40 sec on, 80 sec off @ 2k-2

rest between sets of 5 as needed

3. Stroke Count Pyramid (40')

 (10  strokes on / 10 strokes off), repeat, repeat.

(20 strokes on / 20 off), repeat, repeat..

up to (50 strokes on / off) repeat, repeat..

4. Learn yer gears!

50 cals, changing "gears" (go a lil harder) every 8 cals. Rest 2:30. Repeat for a total of 8

5. Footloose

8k row. Alternating 1k feet out @ 16 spm / 1k feet in @ 20 spm

6. 4 x 7' (5'@ 20 spm, 2' @ 26+), 4' rest

 

Lower Boat / Novice Workouts

For beginning and developing athletes, these workouts are intended to build capacity, familiarize athletes with pacing and rate shifting, and build strength

Period One - October 19 - 30, 2020 - Complete all workouts before redoing any

1. 4 minutes @ 16, 3 min@ 18, 2 min @ 20, 1 min @ 22 - focus on being consistently at the same stroke rate. Make a note of how far you go in the ten minutes.

Repeat, but go up two strokes/min on every piece (18, 20,22,24) - record distance.

Repeat again using the lower rates, and once more with the upper rates. Compare distances. Ideally similar pieces should be within 200m of total distance

2. 12 min (constant rate & effort, writtern S/S), 4 min rest, 10 min (S/S), 3 min rest, 8 min s/s - make a note of distance; we will revisit this workout

3. 14' of 1' on/ 1' off. The minute on should be maximum effort at no higher than 24 strokes a minute ("beats"), the "off" time is on the paddle.

repeat 2x for a total of three pieces

4. 1 minute at full slide, 1 minute of 3/4 slide (just not compressing as far into the catch, always rowing the finish), 1 min 1/2 slide, then work your way back to 3/4 then full. Rest 2 minutes and repeat for a total of 35 minutes.

5. 6 x 4' with 4 minutes rest between. All at 24 spm.

6. 3000meters, get off and complete 15 DEEP Squats every 3 minutes

Period Two - November 1-14 2020 - Complete All Workouts Before Redoing Any

1. 4k for time; every 4 minutes, get off the erg and complete one of {20 pushups; 40 jumping lunge (each leg counts as one); 40 v-ups, 60 second wall sit; 60 second asian squat; Do all of them before repeating any one}

2. 5 x 5' (minutes) - 2'@ 24 spm, 1'@26 spm, 2'@18 spm, rest 3'; each piece start where you left off (so second piece begins at 18, 3rd at 24 etc.)

3. 4000m - staying consistent on stroke rate; try not to vary more than +/- 2 strokes/min; breathe only through your nose.

4. 250m legs only, 250m legs and back (no arms), 250m arms only, 250m full strokes; Repeat but leave feet out of the straps; 

Repeat again (4000m total)

5. 6 x 4' at 24 spm, rest 3' between- be consistent for distance (within 180m each piece)

6. 10 strokes on (hard), 10 strokes off (easy); 20 strokes on / off, 30 strokes on/off - rest 2', repeat x 6

Period Three Nov 20 - Dec 4 2020 Complete all workouts before redoing any

For Period Three, Select a Workout from Varsity Period One, then two, then three in order. Repeat as needed

No Erg? No Problem

For those athletes who don't have an erg at home, or are away from their erg, here are some sites to find workouts you can do without specific gear:

1. 100 pushups, 200 situps, 300 lunges - partition as you want

2. "Alphabet Game"-  write your entire name out, including middle name (if you have one). Figure out what number each letter relates to in the alphabet (a=1, b=2, c=3 etc). Using these numbers as the number of reps, complete the circuit of:

Burpees, squats, 50 meter run. 

As an example for a kid named Simon (S=19, I = 9, M=13, O=15, N=14) - 19 burpees, 9 squats, 13x 50m (650m) run, 15 burpees, 14 squats).

Feel free to change the workout elements to fit the gear you have, where you are. Don't forget your middle and last name.

3. 7 minutes of burpees for max reps. Either jump to touch a target or jump on something small to make sure you're getting off the ground.

4. Superset - 100 pushups in fewest number of sets. Every break is a 200m run. 

5. Superset - 3 sets of 50 (deep, below parallel) squats unbroken (no breaks). If you break, you have to start back over at 0. Rest as needed between sets.