Rowing WOD 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece

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Rowing WOD 12/27:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

RR Finish Timing1min @28

I hope everyone had a great holiday and is ready to get back to training.  We did this Rowing WOD a few weeks ago.  This time the ratings are shifted down a bit to let us work off that holiday sluggishness and really bring back our focus on technique.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

1 thought on “Rowing WOD 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece”

  1. My splits expanded, but I worked a lot on technique, focusing on keeping a lighter grip on the handle, maintaining proper body angle at the catch (not tucking hips under at catch), and laying back more. 2468, 2384, 2361. Shout out to Bob for keeping me from rowing at 30+ s/m on every piece!

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