Kathryn performing a start!

Rowing WOD 8/3:

500m (Start – 2k Race Pace)

• 2min rest

1,500m (2k+5)

• 5min rest

1,500m (2k+5)

• 2min Rest

500m (2k Race Pace – Finish)

Performing and reaching your goals is all about developing and executing a process that will get you there.  Whether it’s getting that first muscle up by working gymnastic progressions or learning to hold a consistent 500m split for rowing a 2k.  Today’s Rowing WOD is a chance to work on the start and finish of your 2k race plan and develop your ability to hold a consistent split.  For the first piece perform a 3-5 stroke starting sequence, a high 7-10 strokes, and then settle into your goal 2k pace.  For the 1,500m pieces settle in and hold a consistent pace that is 5 seconds higher than your goal 2k pace.  Try to keep the split within one second of that 2k+5 pace.  To end the workout hold your goal 2k pace for 250 meters and then sprint to the finish with whatever you have left.

Post your 500m times for the first and last piece!

Here are some goals to shoot for:

6:30 2k = 1:37 /500m

7:00 2k = 1:45 /500m

7:30 2k = 1:52 /500m

8:00 2k = 2:00 /500m

8:30 2k = 2:07 /500m