Rowing WOD 10/15:
Double Pyramids
2 x 19min
w/ 2min rest between
(4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18)
Rhythm and Endurance are two necessities for successful competition in longer WODs. A great example would be the KB Swings and Pull Ups found in “Helen”. Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.
In today’s Rowing WOD the focus is developing rhythm and endurance. Another word for rhythm in rowing is Ratio. By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.
When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish. This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.
Post you’re distance rowed to our comments as well as your thoughts on Ratio.
Renegade Rowing 
Was wondering what the number mean, 4@18, what does the 18 mean?
Lionel
Hey Lionel! The number after the @ symbol is the prescribed stroke rating. It represents the number of strokes per minute that you should be rowing at. On the erg monitor this number will have s/m next to it (strokes per minute) Hope this helps! Thanks for the question.
-Pat
Cheers that’s great
Very difficult to maintain pace and time at lower stroke rate of 18spm. Kept splits lest than 2 minutes at start. totaled 4750m for first 19 minute segment. Did not do second as I was very gassed from deadlifts prior to this work out.
Nice Chris, next time try to pick something you can hold on the way up and the way down. It’s alright if you slip a little, the focus here was hitting the stroke ratings first and then worrying if you’re maintaing an appropriate split. Solid work especially after heavy deadlifts. Be sure to roll out and take care of that back.
-pat