Monostructural Baseline Test, Short-Mid Duration (Rower)

For time,
Row 2000 meters on C2.

12-minute time cap. 12-minute heats will run back to back.

Coaches, pre-set the rowers to the standard workout 2000m.

Pace: If this isn’t totally brutal, you didn’t push hard enough.

Odd Object/Stability & Skill Development

While the rowing heats are going, the lead coach leads:

Bottoms-up kettlebell presses
Work from half-kneeling position
Goal: AMRAP sets of 10 ea arm

Windmills with kettlebells
Work from standing
Goal: gradually increase ROM

Cleans with kettlebells
Single or double kettlebell
Goal: smooth, clean transition