Daily Challenge

“Chunky Monkey”
Format: Benchmark + Circuit

10 Barbell Rows
10 Ring Dips
10 RKB Swings
10 Split Lunge Jumps
(x20 minutes)

Recover as long as needed

Last, For Time.
500m Row



8a (MB)

5×5 Hang Cleans @ 80%

5×3 OHS @ 75%

Full clean singles @ 80-90%

P360 Shred
6a (CP)

Frog Burpees
Split Leg Crunches
Speed skater switchouts
Pushups with shoulder taps.  
Plate triceps ext. in lunge stance
Plate seated torso twist
Squat jumps
1 min break.


Finisher challenge: 50 unbroken burpees.


5:30 (MB)

PVC Hinges: 5 x 10 Deadlifts with a PVC Pipe
5×5 Hinge Swings: Behind band or PVC pipe across squat rack.

8 RKB Swings
3 Burpees
60’ Rest

What Does Your Stroke Rate Mean?

Via BreakingMuscle.com

This is the number found in the bottom left corner on the main readout (pictured here). It is measured in strokes per minute (SPM). Essentially, this is how many times you go back and forth on the rower each minute. Most of the time in training this number should be somewhere between 18-30. In a competitive scenario stroke rate could be between 30-40spm.

What is important for the beginner rower (and even if you are an intermediate or advanced athlete, chances are you are a beginner rower) is to have intention and control when it comes to stroke rate. What happens when people refuse to look at their monitors when rowing is that their stroke rate is all over the map, with no discernable rhythm. For a second they are rowing 24spm, then 18spm, then 34spm. Would you run like that? Would you take four short steps, then two long steps, and then four medium steps? You’d likely fall on your face and it certainly isn’t efficient.

Homework: Practice holding a consistent stroke rate. Ignore your times and all the other numbers on the monitor. Practice holding a specific SPM for an extended period of time. At first it will be rough, but if you persist it will improve. If you are rowing to warm up for your workout, then try this ladder drill, done at an easy pace: Row for 1 minute each at 18, 20, 22, 24, 26, 28, 30, 28, 26, 24, 22, 20, 18.

Goal: You should be able to get on a rower, have a coach say to you, “I want you to row at a 24,” and you can do it consistently and immediately because you know how that feels.

Full article here: http://breakingmuscle.com/rowing/2-numbers-that-will-make-you-a-better-rower