Rowing WOD 4/16/13:
4 x 1k w/ 4:00 rest
- Execute Race Pace
- Row like it’s the middle 1,000m of a 2k
While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence! Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.Have a game plan for each piece including the split and stroke rating you want to hold. Ideally each piece will be done consistently or a little bit faster. If you’re working on efficiency or sequencing, focus on one fix each piece. Perhaps you find your breath and rhythm on the first. Or maybe it’s sequencing and body preparation that needs attention on the second. If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.
Post your fastest and slowest times!
Interval Time = 3:15; Goal 2k Time = 6:30
Interval Time = 3:30; Goal 2k Time = 7:00
Interval Time = 3:45; Goal 2k Time = 7:30
Interval Time = 4:00; Goal 2k Time = 8:00
Interval Time = 4:15; Goal 2k Time = 8:30
Interval Time = 4:30; Goal 2k Time = 9:00
3:47 and 3:53 plus did 135 bench press for 15 reps on the rest intervals