Rogue Move - 2K Row Program (eBook)
Rogue Move - 2K Row Program (eBook)
Product Description
The 2K Row eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series. This program is designed to help athletes of any experience level improve their aerobic capacity and technique on the Concept2 RowErg. The program consists of three sessions per week, with one of them being optional. The current World Record across different age groups and weight categories for males and females can be found here.
The benchmark for this program will be a 2,000m row for time, which will be a good indicator of your aerobic capacity and ability to sustain power output in a 6-10 minute time domain. By testing how long it takes to complete 2,000m on the rowerg at the beginning and end of the eight weeks, you’ll have clear evidence of the program’s benefits and effectiveness.
Our 2K Row workouts are made up of short intervals, medium and long time duration efforts, and include optional zone 2 sessions. It is important to complete the sessions in order, trying to complete the minimum of two sessions per week.
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Rogue Move - 2K Row Program (eBook)
EXCLUSIVE PROGRAMMING DESIGNED TO INCREASE YOUR AEROBIC CAPACITY
The 2K Row eBook is a comprehensive 8-week training program we’ve developed as part of the Rogue Move programming and cycle series. This program is designed to help athletes of any experience level improve their aerobic capacity and technique on the Concept2 RowErg. The program consists of three sessions per week, with one of them being optional. The current World Record across different age groups and weight categories for males and females can be found here.
The benchmark for this program will be a 2,000m row for time, which will be a good indicator of your aerobic capacity and ability to sustain power output in a 6-10 minute time domain. By testing how long it takes to complete 2,000m on the rowerg at the beginning and end of the eight weeks, you’ll have clear evidence of the program’s benefits and effectiveness.
Our 2K Row workouts are made up of short intervals, medium and long time duration efforts, and include optional zone 2 sessions. It is important to complete the sessions in order, trying to complete the minimum of two sessions per week.
Recommended Equipment:
FAQ
Sample Day
WEEK 1 DAY 4
Warm Up
10 min easy row
Every 2 min - sprint for 15 seconds
Rest/walk for 5 min
Mobilize
Workout
3 rounds
250m Row @ average 500m +2 sec
250m Row @ average 500m
250m Row @ average 500m -2 sec
Rest 1 min
Workout Notes
750m repeats split into 250m’s as followed:
- 250m is at a pace 2 second slower than your average 500m split for 2000m test.
- 250m is at a pace your average 500m split for 2000m test.
- 250m is at a pace 2 second faster than your average 500m split for 2000m test.
Set your rower for:
- 750m repeats
- 1 min rest
- 250m splits
Cool Down
10 min easy cool down moving and stretching
Gear Specs
Specifications:
- Rogue Move programming eBook - 31 pages (Digital Only)
- RowErg Program exclusively for the Concept 2 RowErg
- Period: 8 Weeks
- Focused on improving power output and technique on the Concept 2 RowErg
PLEASE NOTE: This 2K Row Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
