I'm going to do a modified version of this tonight, as I don't have a rower i was thinking about doing KB swings instead. My question is a) do you think that this is a good idea, if not what would be a better substitute? b) how many swings would roughly equate to a 500m row?
GDay Mick, the crossfit sub for 500m rowing is 50 Sumo deadlift high pulls with 20kg.
From FAQ - Do Sumo Deadlift High Pulls (see exercise page for demo): If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin." 2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Hey mick , sorry been at the gym and box since 3pm so didn't get your question till now, but Brett as always has the write answer and more time in front of the computer than I. I hope you had fun with the modified WOD
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G'day Fi
I'm going to do a modified version of this tonight, as I don't have a rower i was thinking about doing KB swings instead. My question is a) do you think that this is a good idea, if not what would be a better substitute?
b) how many swings would roughly equate to a 500m row?
GDay Mick, the crossfit sub for 500m rowing is 50 Sumo deadlift high pulls with 20kg.
From FAQ - Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Hope that helps,
Brett
That helps big time.
Thanks Brett
Hey mick , sorry been at the gym and box since 3pm so didn't get your question till now, but Brett as always has the write answer and more time in front of the computer than I.
I hope you had fun with the modified WOD
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