Rowing WOD 11/5:
4 x 10 min Spicy Steady State w/ 1 min Rest
10′ @ 18 s/m**
10′ @ 20 s/m**
10′ @ 22 s/m**
10′ @ Increasing Stroke Rating as follows
(5′ @24, 3′ @26, 2′ @28)
**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds
**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster
This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls. Focus on maintaining consistent pressure through each stroke and every piece. Rate of Perceived Exertion should be around 60% – 70%. Effort level on the last piece is open and should be based on how you feel. Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.
Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.
Vets should be dialing in their consistency. During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.
Post the total distance rowed to comments.
Renegade Rowing 
bsd
Renegade Rowing,
I am a novice rower and have recently begun rowing the rowing work-out of the day. The coaching paragraph appended to the WOD is very helpful, both for technical instruction and as a source of inspiration. Keep the rowing lingo coming. Posture, Control, and Connection have quickly become my mid-row mantra.
In an attempt to focus on one part of the stroke per piece in the above WOD, and following the designations I have picked-up for the stroke phases (catch/drive/finish/return), do you deploy stroke phase specific coaching pearls such as “maintain a horizontal handle path” of “row feet first” (which appear to apply throughout the stoke, although I suppose the could apply to any one phase)?
all the best,
B Wasserman MD
Hey B!
Glad to hear you’re psyched about rowing. I look to share my passion about the sport every day and I greatly value the feedback. I hope to have a video explaining/showing Posture, Control, and Connection out soon. I do employ phase specific cues as well as general thoughts to focus on throughout the stroke. Everything you’ve mentioned is great to focus. The best thing we can do as rowers and athletes is to learn something new everyday and figure out what works for us and our mentality. It’s fun to describe the stroke and movement in many different ways, switching up cues, and seeing things in a new light. When you can take knowledge of a subject and attach it to your own personal experiences then you’ll truly be able to do anything you want.
Cheers!
Pat
Still working on that consistent stroke rating, so focusing on one for 10 mins was really helpful. 7811 meters rowed.