Crew Practice
Wed, Mar 22
|Wenatchee
Crew Practice is for approved WRPC CREW Participants.
Time & Location
Mar 22, 2023, 5:00 AM – 6:40 AM
Wenatchee, 9th St, Wenatchee, WA 98801, USA
Guests
About the Event
Week 1:
Monday
Warm-up: 10-minute steady state row at low intensity
Main workout: 4 sets of 500m row with 2 minutes rest in between
Cool down: 5-minute easy row at low intensity
Wednesday
Warm-up: 10-minute steady state row at low intensity
Main workout: 3 sets of 1000m row with 3 minutes rest in between
Cool down: 5-minute easy row at low intensity
Friday/Saturday
Warm-up: 10-minute steady state row at low intensity
Main workout: 5 sets of 250m row with 1 minute rest in between
Cool down: 5-minute easy row at low intensity
Week 2:
Monday
Warm-up: 10-minute steady state row at low intensity
Main workout: 3 sets of 1500m row with 4 minutes rest in between
Cool down: 5-minute easy row at low intensity
Wednesday
Warm-up: 10-minute steady state row at low intensity
Main workout: 4 sets of 750m row with 2 minutes rest in between
Cool down: 5-minute easy row at low intensity
Friday/Saturday
Warm-up: 10-minute steady state row at low intensity
Main workout: 5 sets of 500m row with 1 minute rest in between
Cool down: 5-minute easy row at low intensity
Contingency plan for land workouts due to bad weather:
If bad weather prevents rowing on the water, the rowers can do land workouts instead. Here's a contingency plan for each day:
Monday
Warm-up: 5-minute jog
Main workout: 3 sets of 10 squats, 10 push-ups, and 10 lunges
Alternitave: substitute main on water main workout with the erg
Cool down: 5-minute stretching
Wednesday
Warm-up: 5-minute jog
Main workout: 3 sets of 20 sit-ups, 20 Russian twists, and 20 leg raises
Alternitave: substitute main on water main workout with the erg
Cool down: 5-minute stretching
Friday/Saturday
Warm-up: 5-minute jog
Main workout: 3 sets of 10 burpees, 10 jump squats, and 10 mountain climbers
Alternitave: substitute main on water main workout with the erg
Cool down: 5-minute stretching
These land workouts will help rowers maintain fitness levels while waiting for the weather to improve.