Who’s Ready for the Renegade Rowing League? Starts this Saturday!
Rowing WOD 11/14:
12 x :40 On, :20 Off (Race Pace)
If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces. The focus is maintaining race pressure and mentally executing a race plan. The goal is to be consistently strong through all 12 pieces. During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.
The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace. The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices. The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up. The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it. When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!
Post your average 500m split and total calories to comments on our wall.
Renegade Rowing 
2:07 average split with the rest included. 177 cal
Nice work Larry! Next time try setting up a new workout on the monitor and choosing intervals time. Then you’ll be able to see your avg split for the amount of time you were working/”On”. Good stuff! Keep it coming!
I kept those times as well. 1:40 split for the first 3 rds, 1:55-2:00 split for the next 6 rds, then 1:45 split for the last three rds.
By the way, your programming is awesome. I do your wod’s every morning. Thank you for the time and effort you spend putting this out. I greatly appreciate it. Gotta get me a real rower to put in the water!
You’re welcome Larry! Thanks for the feedback!