Rowing WOD 2/5/13:
10 x :40 On, :20 Off (Race Pace)
Get After It!
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 10 pieces. During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. Focus on your breathing and form.
The first two 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 two 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 10 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!
CRASH-B’s are less than two weeks away! Really dial in your game plan and attack each piece. This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race. Focus on consistency and make every single stroke count.
Post your average 500m split to comments and share your game plan.
Renegade Rowing 
My gameplan was to start the first 3 pieces hard and fast. The next five pieces were to be at my ideal split which is 1:45.0. The last two pieces were to just be blown out!!! Here it is:
1:40.5
1:41.0
1:40.0
1:43.6
1:45.0
1:46.9
1:44.7
1:45.2
1:43.0
1:41.5
I’m pretty happy with the results.
Solid Larry! Looks like a good race plan!
Larry, very well executed! Great work!
1.38.3 avg for all 10
My game plan was just to hold a consistent pace throughout and use each piece as mental prep for my 2km. As always the real struggle was intervals 5,6,7 (the 3rd 500m of a 2km) which were slower than I’d have liked, however, my sprint finish felt strong so it’s not all bad. Believe it or not, i’d rather do 2km right through without the stop start element. The stopping gives me way too much time to think about how much it sucks, and that I’m only half way through!
Solid McCoy! Looking forward to seeing you crush it at the B’s.
1:50 average. Started in the 1:40’s for the first few pieces, but could not maintain. Low 150’s to finish. Just getting started, so not bad.
Nice work Chris! Glad to have you join us!