A few people have asked recently in class whether they should be rowing differently when they are rowing for calories instead of rowing for meters. The answer I have given is, “No.” And here is why:
Whether you read the kilogram side of your kettlebell or the pounds, that hunk of metal weighs the same when you swing it. When you’re driving a car in France, the car isn’t going faster because it reads kilometers instead of miles. Similarly, what is displayed on the monitor of your rower is just a unit of measurement.
What changes on the erg when you press a button on the monitor to switch from meters to calories? Nothing. Meters and calories are just measures of the work you’re doing. One is a measure of power expressed as a distance (meters), the other is a measure of power expressed as energy output (calories).
You don’t power clean differently when you’re loading the barbell with kilo plates and you don’t drive differently just because the car is reading kilometers. The work is the work, the power output is the power output, and efficiency will be rewarded regardless of how you measure the work. Keep this in mind as you row: You don’t need to pull harder or set the damper higher just because you’re rowing for calories. You need to remain efficient and focus on proper mechanics.
A1) EMOM 10: 1-5 Strict Chest-to-Bar Pull-ups
A2) EMOM 10: 5 Tempo Goblet Squats (321x tempo)
A3) Ski Erg for max distance in 10 minutes
A) Box Squats
10 x 2 @ 70% + 30lbs
B) 50-40-30-20-10 reps of
Chair Sit (seconds)