tabata rowing on Concept 2

How to setup tabata rowing protocol on a Concept 2 PM3, which is the monitor issued for the Model D Concept 2 rowing machine. I'm discussing a "Death By Tabata Rowing" protocol which you should not attempt.

Category:

Sports

Tags:

• crossfit
• tabata
• rowing
• concep2

[donvittorio84]

cant row for shit!!! 2:46 per 500m ? my mum could probably do that... 1:55- 2:05 is more reasonable. I was doing 1:40 when I was 16... good luck everyone

[gorillasoph]

@donvittorio84 -- my PR on a 500m is 1:23. Even with my poor technique, I can easily outrow you.

[felttk2]

even with poor form, i am sure that you were going faster than the pace boat. 2:46 is painfully slow. if you did that pace for 2k straight with no rest, it puts you around 11:06. the vo2 max calculator on the concept2 website, yields a vo2 max of 9.65 for a 72kg male. that is incredibly low, even for a 60 year old. i doubt that you are on the limit of your phsyical capabilities after 5-10 minutes of 20/10 on/off at that pace, in which case this isn't a tabata protocol. cheers!

[gorillasoph]

@felttk2 -- I think you're quite right. This was a poorly made and conceived video, and I didn't have a clue what I was doing at the time. It was hastily thrown together. I probably should pull it down! Thanks for speaking straight, but kindly.

[gorillasoph]

I'm sure it is. Can you help me with that a little?

My understanding is the initial pull should look like a deadlift, drive with the legs, and only begin to bend the elbows when the leg drive is completed or near completed.

Then throw the handle back first, before bending the knees to get to the catch. ("Knees, elbows, elbows, knees")

I also think I should be keeping my back straighter.

Anyway, instead of just the insult, could you offer some light? Thanks.

[stebaba1]

@putting01 - finally someone got it....the 60m is an example of where u fail....some can row like 120m in 20s, so up the fail to 100m, me personally, I'll keep it at 60m for a few more weeks ;)

[putitinh01]

I think the idea is death by tabata. You keep going until you fuck yourself up. Retards!

[1527cool]

Not trying to sound rude or anything, but you need to swing your back over on the recovery and on back stops because it'll help you a lot and not damage your back as much

[drumhead95]

@donvittorio84 for how long?

[tikkywikky]

@donvittorio84 how awesome man my pr this year is 1:14,6

[donvittorio84]

@arrowheadcrossfit thanks- rowing is a beautiful sport but it takes a lot to get a technique right. I would advise you to try going to a rowing club and asking for a few tips and I bet you can improve quickly and than your time will improve. main thing is to engage your legs and back and finish it off with arms for a quick return. if you want to improve your time - try rowing for 1000 and 2000m and combing it with tabata timed intervals plus standard training. all the best and good luck!

[arrowheadcrossfit]

@donvittorio84  That's awesome... a 1:16 is amazing. Normally I just get YouTube comments from people who clearly know nothing (they're usually commenting on my squat workouts, where I actually know what I'm doing, unlike the rowing). In the case of the rowing, I only created the video to show a friend how to set up the Tabata timed intervals. I'm well aware my technique is shitty, and this workout suggestion was entirely ill-conceived.

Anyway, 1:16 is fantastic.

[donvittorio84]

@gorillasoph you probably could- if you had a time machine and could see me when I was 16, lol. my PR this year for 500 is 1:16.6. But 500m doesnt count in rowing. rowing machine is for endurance and stamina, so distance we should talk about is minimum 2000m.