Rowing WOD 1/29/13: 8 x 500m w/ 2min Rest – Post Splits and Focus

Rowing WOD 1/29/13:

8 x 500m w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

We attacked this Rowing WOD in December.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

11 thoughts on “Rowing WOD 1/29/13: 8 x 500m w/ 2min Rest – Post Splits and Focus

  1. My goal was 1:40×2, 1:45×2, 1:50×2, 1:45×2. This would be better than the last time we did this as well as a 7:00 2k which is my ultimate goal.


  2. Based on the last time we tackled this, my target splits were 1:44.5 for the first two pieces and 1:49.5 for the remaining six pieces for an overall 1:48.5/500m.

    1:44.9 @31
    1:45.3 @30
    1:47.7 @28
    1:48.3 @29
    1:49.1 @29
    1:48.7 @29
    1:49.6 @30
    1:49.1 @35

    Totals: 14:22.7, 4000m, 1:47.8, 30 s/m. As always, I could be more disciplined about settling to my target pace, but I’m definitely getting the hang of it!

  3. Shaved quite a bit of time off the splits from the last time we did this. Hit the earlier pieces harder so the final 2 segments I was gassed a bit but held to about the same times as last time.

    1.46.3 / 3.8 seconds faster
    1:44.5. / 2,5 seconds faster
    1:48.0. / 5.9 seconds faster
    1:48.4. / 2.5 seconds faster
    1:48.2. / .6 faster
    1:48.6. / 2.7 faster
    1:48.4. / .9 slower
    1:44.7. / dead heat

  4. Hi Pat & RR league! I’ve been following the rowing wod’s and doing them on my own a few times a week. I did this one on 12/21, and re-tested this morning. I’m motivated by my improvement over the past month. I may not be a speed demon, but I’m definitely better at keeping consistent pace throughout, and a wee bit faster now compared to then.

    Thanks for posting great wods, Pat 🙂 Can’t wait for the CRASH-Bs.

    12/21 02/01
    2.07.2 2.03.4 -3.8
    2.04.0 2.04.6 +0.6
    2.04.4 2.05.0 +1
    2.07.5 2.04.7 -2.8
    2.05.2 2.04.6 -0.6
    2.05.2 2.04.8 -0.4
    2.08.2 2.04.9 -3.3
    2.08.6 2.05.3 -3.3

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