do you have any specific erg pieces or circuits you recommend? i'm 5'8, 147lb, and an awful 8:15 2k… i am recovering from a lumbar sprain from cross fit and i missed a lot of the workouts this season, and i'm trying to get stronger.
That’s not SO awful, was the your novice or second year time? Anyhow, be sure your injury is treated first.
Take it from me, don’t let an injury ruin what’s to come for you if it gets worse. Work within your means and your injuries means.
Run for endurance.
On your erg, if you’re testing soon, I suggest sprint pieces:
10 x 1 min (sprint pace)
5 x 250m (best split + 10)
Keep them short and fast and not on the same day.
If you’re trying to get back in shape:
6 x 500m (body of 2k pace)
2 x 20 min (2k split + 8/6)
Running for endurance will ensure you don’t waste your time with lousy splits on these pieces
Good luck in your future crew career! :)