Hey Gang!

As the season approaches, we’re going to migrate towards the early season WOD plan.

Today, let’s talk about muscular endurance. Basically, muscular endurance is the combination of strength and endurance. It gives you the ability to perform many repetitions against a given resistance over time. Sound familiar? Most sports demand short-term muscular endurance with intervals of exercise lasting 30 seconds to 2 minutes. For rowing, during a 2k sprint race, there are about 200 strokes over 6-8 minutes. As a result, rowers train differently–we train for long-term muscular endurance. We go for low load, high repetitions, and minimal rest.

Load — 30%-40% 1RM (1 rep max)
Number of exercises — 4 to 6
Time per station — varies
Number of circuits — 2 to 4
Rest interval — minimal
Speed of execution — fast
Times per week — 2 to 3

We are going to be building these up and incorporating some olympic lifts after the season starts. We’ll also work on establishing what your 1RM are for the various exercises. If you don’t know what those are now just use an empty bar. Ladies, you can use a body bar with the weight you’re comfortable with.

Main workout:
2 rounds 5 minutes rest between rounds
50 continuous reps 1 minute rest between exercises
30%-40% 1RM

Half squats
Barbell curls
Bench press
Leg press
Upright rows
Calf press
Dead lift
Straight leg raise

Let me know if you have any questions.

Coach Charlie