“Row 30/30 x4”
Big Dawgs Cyclical Benchmark WOD by James Fitzgerald
- 4 Rounds for Meters in 4 minutes
- 30 second Row
- 30 second Rest
To execute the test, the athlete simply performs 4, 30 second all-out bouts on the rower, resting 30 seconds on the erg. The athlete sets the rower to 30/30 intervals to record accurate scores.
The 30/30 row gives us an idea of an athlete’s power output and anaerobic potential on the front end as well as sustainability as you get to sets 2, 3 and 4.
What we want to see in the 30/30 row is a front end score of bodyweight converted in meters then 95, 92, 90%.
• Mechanics on rower
• Anaerobic power
• Anaerobic sustainability
• Aerobic base