Rowing WOD 3/26/23:
8 x 250m w/ 1min Rest
Enjoy the fact that you’re warm and inside! Get after these 250’s!
Open WOD 13.4 will be announced tomorrow. Last week was a workout that was known and many people had done in the Open before. This week may be an unknown for the Open…2k Row or something even worse? 5k Row? It is time to start thinking about your game plan for certain WODs. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.
This Saturday we will be testing our 2k to start of the spring season with a solid baseline to work from. Today’s focus is executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 1 minute of Rest. Row every piece just as you would during your 2k this weekend. Get off to a good start and settle on the first one. Stay consistent from pieces 2 − 4. Fight for that split on pieces 5-7. Bring it home in the last 250m.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Use the mental cues you practiced in yesterday’s Rowing WOD to be positive and attack! You want to be in control of your 2k, embrace the pain, and enjoy the glory. It all starts here. Final preparation. Do it!
Post your Splits and Thoughts to comments.
Renegade Rowing 
How often should a 5000 m, 6000 m, or even a 12000 meter piece be rowed?
Hey Falcian! Great question! It depends on what you’re training for. Longer pieces like that can be great for building aerobic endurance, rhythm, and timing. If that’s something you need to improve then I would try to work them in at least once a week. Otherwise those pieces can be great for active rest days. We usually have longer pieces to focus on endurance, rhythm, and timing on Mondays. Hope this helps! Let me know if you have anymore questions… pat@renegaderowing.com
1:41.6
1:39.2
1:39.6
1:43.8
1:40.4
1:42.2
1:41.8
1:39.4
I was wanting to stay between 1:39.0 and 1:42. Did pretty good. Don’t know what happened on my 4th split. Still waiting for the lungs to come back. I was wanting to quit after the 2nd round.
Solid Larry! Way to push the intensity and bring the splits right back down. That type of commitment mid WOD will pay off when that little voice inside your head pops up and throws pain your way. Just gotta accept the pain and fight for the glory of it all. Keep it going!
By the way, it was 28 degrees here today. Which means my garage wasn’t much warmer. What the heck is going on. It’s Texas and it’s almost April. I got a bad feeling summer is gonna make up for lost time!!!
Ya I hear you! It’s been even colder up here. We still have ice on the lake where I coach. I hope the summer isn’t too brutally hot.