Sending all our love to Malcolm and Erika Howard in London!
We’ve been hammering home the most important rowing technique points with you for the last couple weeks, and we’re happy to say things seem to be taking hold in your little heads! Technique and awareness of form are improving, which is fantastic.
However, it’s important to keep on striving for greatness. Yes?
I know this is a long video, but it is VERY thorough and breaks down everything you need to do to row like Malcolm Howard in the upcoming Olympics (Go Team Canada!!). If you can’t bear to watch the whole thing, at least do me a solid and agree to scan through for the major points:
Buy In – Rowing technique
WOD – “Diane”
21-15-9 Reps for time:
- Deadlift (155lbs/225lbs)
- Handstand Pushup
Zone 5: Scale Handstand Pushups to 1 Abmat / 15lb plate
Zone 4: Scale Deadlift to 125/185, Handstand Pushups to 2 Abmats / 15lb plate
Zone 3: Scale Deadlift to 95/135lbs, scale Handstand Pushups as needed
Zone 2: Scale Deadlift as needed, modify Hanstand Pushups to Pushups
Zone 1: Scale as needed
This workout is meant to be fast (under 10 minutes), so make sure to scale appropriately. The deadlift weight should not be any higher than 70% of your deadlift 1RM.
Cash Out – 30 hollow rocks and 30 arch rocks. Break them up as needed