Cardio
Running, rowing, SkiErg, assault bike, echo bike. Cardio connects the lifts and gymnastics in a WOD. It is where you recover, or where you break.
The machines differ, the principle does not. Know your pace and you have something left for what comes next.
How to do it
- Running: short, light steps, landing under your hips
- Rowing: legs first, then back, then arms. Reverse the order on the way back
- SkiErg: pull from your hips and lats, arms almost straight
- Assault and echo bike: push and pull with arms and legs at the same time
- On every machine: choose a pace you can repeat, not a pace you hit once
Cardio in a WOD is rarely a sprint. Steady breathing and a steady rhythm take you further than a fast start.
Common mistakes
- Starting too hard. You pay it back in the movement that follows.
- Using only your arms on the rower and SkiErg. Your legs and hips deliver the power.
- Holding your breath. Breathe with your rhythm.
- Damper on 10 on the rower. Heavier is not automatically faster.
- No plan per machine. Know your calories or metres per minute and you know what is realistic.
Train for it
Train in gear that moves with you. Shop the collection.