500m Row
25 GHD sit--ups (to parallel on GHD machine)
25 back extensions
19:12
Notes: Time was interrupted as I had to wait almost :30 seconds for the back extension machine during round 1. Wanted to step up the rate on the rower with each round while maintaining a smooth force curve. As the stroke rating increases, try to move the peak of the curve to the left and get the curve to start higher up the vertical axis with a very steep slope. This will mean you’re very connected and getting good initiation with the legs.
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Round
|
Time
|
Stroke Rate
|
|
1
|
1:57.3
|
24
|
|
2
|
1:53.5
|
27
|
|
3
|
1:50.9
|
30
|
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