Rowing WOD 7/10:

8 x 250m Row w/ 1 min Rest

What’s your game plan for Jackie or perhaps today’s WOD in your gym?  No matter what the workout you’ll benefit from having a plan and a focus.  Even if things don’t go according to plan you’ll end up doing better by adjusting your plan than making one up on the fly.  In Rowing WODs the key is to not fly and die, but be as efficient as possible.  You want to empty the tanks, but get the most out of your effort.

Next week will be an assessment week for all you interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next two pieces as if they were part of the second 500m, Row the next two pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  

This should not be an all out 250m Max Row, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 8 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post you Splits and Thoughts to comments.