Here is a short blog and insight from a PICP level 5 coach, Eric Falstrault out of Montreal Canada. The concept 2 rowers have been here for a good 10 years and have become a very efficient way to improve overall conditioning. It has been a choice of cardio of many crossfit aficionado to prove their cardio superiority with ridiculous scores. Here are a few common and not so common workouts you can do on the Rower and the Ski ERG.
#1). Interval training:
- 250 meter row
- 1 minute rest
- 10 sets
- Total workout time 20 minutes
- The goal is to get 250 meters in under 1 minute to achieve a work to rest ratio of 1:1
#2). 2000 meters for time:
- This is one of my favorite ways to test cardio capacity. Go check out the scores on the Concept 2 score board, which gives you averages and best time for your category.
#3). Push pull challenge for time:
- 1000 meters
- 20 hand push ups
- 750 meters
- 30 push ups
- 500 meters
- 40 push ups
- 250 meters
- 50 push ups
#4). Dual training ski erg/floor sit ups:
- 250 meters ski erg
- Partner does sit ups while the other does 250 meters
- 10 sets
Eric Falstrault own Bodhifit. He has got some awesome content that I would encourage everyone to check out.