The MVMT LAB – MVMTROW
Skill
Drill #1
:30sec Catch Hold
Hips behind the knees.
Heels planted.
Shins vertical.
Arms extended.
Shoulders protracted and relaxed.
Lats engaged.
Back at 1 0’clock forward angle.
Drill #2
Cut The Cake 1:00 at each – Legs Only
Coaching points:
Row continuously for 3 strokes.
Every third stroke add in an legs only stroke.
Ensure that the body stays in 1 O’clock position.
Cut The Cake 1:00 -Body Only
Row continuously for 3 strokes.
Every third stroke add in an body only stroke.
On the 3rds stroke, pause at the release position
Allow hips to rock forward to the 1 O’clock position
Maintain upright position with chest.
Allow the hips to hinge back to the 11 O’clock position.
Do not move arms or legs during this.
Cut The Cake 1:00- Arms Only
Row continuously for 3 strokes.
Every third stroke add in an arms only stroke.
Ensure that the body angle stays locked in place at 11 O’Clock when the arms only stroke is rowed.
Workout
Today is about finding that pace and sticking with it. We’re in for the long haul so strap in and have some fluids ready.
Row
4000m/3000m/2000m/1000m
Drag Factor/Damper: Open
Stroke Rate: 20/22/24/26
Split: Each piece will do the following:
4000m @ 2k+18 (Your average 2k split from the your 2k test plus 18 seconds)
3000m @2km +15
2000m @2km +12
1000m @2km +9
Rest: 3mins between each piece
Record: Total meters/piece
HOW TO PROGRAM THE MONITOR:
Main menu –> Select Workout –> New Workout –> Intervals variable –> Set distance: 4000, Set Rest Time: 3:00 –> Intervals variable –> Set distance: 3000, Set Rest Time: 3:00 –> Intervals variable –> Set distance: 2000, Set Rest Time: 3:00 –> Intervals variable –> Set distance: 1000, Set Rest Time: 3:00 –> Check Mark When Ready