Concept2 and kettlebell “power” workout

I’m in the middle of a 12-session class at noon Mondays and Wednesdays at Mind and Body Studio in the Central District. It’s my first class in the neighborhood and I’m grateful to Dana Belkholm, the owner, for approaching me with this class idea. Two people signed up. One was out of town today and the other had a babysitting gap, so today since I was there I worked out on my own.

Row 500 on the Concept2 at 23 strokes per minute (Time: 2:01)
rest
30 kettlebell swings (24 kg)
rest
Row 500 at 24 spm (2:02)
rest
35 KB swings (24 kg)
rest
Row 500 at 24 spm (2:02)
rest
40 swings (16 kg – getting exhausted but really wanted the volume)
rest
Row 500 at 25 SPM (2:00)
rest
40 swings (16 kg)

It is very worthwhile to experiment with keeping the stroke rate down and seeing how much power you can put into each stroke. For me, with my small size and short legs, these rates are very low. (For a typically tall man on a rowing team, these rates would be closer to what they’d use for a sprint.) But since I’m a fast-twitch person who’s a good jumper, it seems to make sense to JUMP! and recover, for the duration, rather than stroke fast and endure.