Rowing WOD 8/14:

8 x 30 Strokes On / 30 Strokes Off

(Set Monitor for Intervals Time, 1:45 On w/ Undefined Rest)

In WODs like Fight Gone Bad where you’re given a time domain to do work it helps to know what you’re capable of both when you’re fresh and when you’re fatigued.  The goal should be to put everything you have into the erg and get the most out of it.  In other words be efficient and don’t waste energy with any movement or force that doesn’t translate into spinning the flywheel faster.

Today’s Rowing WOD tests our work capacity around the one minute time domain.  If you hold a 2:00 split per 500m at a stroke rating of 30 strokes per minute you would row an 8:00 2k in 240 strokes.  This 2k race plan would be made up of eight 30 stroke segments where you travel 250m in 30 strokes and it takes each segment one minute to complete.  Splitting up a race or workout in this manner gives you something to focus on and aim for.  If you’re ever in a competition where you need to decide how hard to row to get a certain number of points it may help to split it up like this.

The goal of today’s Rowing WOD is to go all out for 3o strokes every interval and see how far you can get.  Although this is max effort, consistent intensity is ideal to last all 30 strokes and not die after 20.  Set the monitor for intervals time with 1:45 of work and Undefined Rest.  Each piece should be rowed at max effort race pace.  Count 30 strokes in sets of 10 and note the distance you reach at the end of your 30th stroke.  Then paddle out lightly for 30 strokes.  The 30 strokes off should hopefully end during the Undefined Rest so that you can stop and write down the distance you reached.  Repeat this 8 times and try to beat your score each time.

Post your max distance and min distance reached in 3o strokes!