In CrossFit we use the erg primarily for short sprints (e.g. 20 calories) and some middle distance work, like 500 or 1000 meters. Very rarely do we go beyond the 1000-meter threshold.
With short rowing workouts being the order of the day, there are three keys for using the erg to your advantage in a WOD.
The key is efficiency of technique. It’s possible to get good scores on the concept2 and utilize it almost as a rest period, similar to how someone with efficient double-unders can rest. Clean up your technique using the tips above and you’ll notice you’ll be less fatigued after a fast 500-meter row, with more energy leftover for the other movements. If you’re pounding on the erg with terrible technique expect some sore forearms, back, and hamstrings!Workout of the Day (WOD) 3/3/ DB Snatch + 20Abmats 6/6/20 9/9/20 ascending up the ladder by 3 reps for 10 minutes]]>