Rowing WOD 8/24/13: 2 x 4k w/ 7min Rest – Post Time, Splits, and Stroke Rate

Rowing WOD 8/24/13:

Another great week of training is in the books!

Another great week of training is in the books!

2 x 4k w/ 7min Rest

  • 1st @26 (5k+5)
  • 2nd @28-30 (5k+2)

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  Seeing all of the comments on Wednesday’s Rowing WOD and how you all executed the splits as prescribed really speaks to this mentality.  All of you crushed it, even if pukie the clown stuck his head around the corner, and all of you had a game plan.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  I’ve recommended splits, but pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Crush this with a game plan and positive self talk.  Next week we test our first 5k of the Fall Season.  Build your confidence today and get pumped for another great week of training.

Post your time, average splits, and average stroke rating for each piece to comments!

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6 thoughts on “Rowing WOD 8/24/13: 2 x 4k w/ 7min Rest – Post Time, Splits, and Stroke Rate

  1. First 4000meters – 17:43; 500meter split was 2:13…Had to stop and chase my dog back into the house, but I think this split time was right on. Tried to keep my strokes at 26 and my splits between 2:10 and 2:12.
    Second 4000meters – 18:18; 500meter split was 2:17…Kept strokes again around 26, but when I reached within 250meters of each 1000meter I increased my strokes to 29 and attempted to maintain a split of 2:00, and then go back to 2:20 when surpassing each 1000meter.

    I do not know if this was what you were implying when you talked about a plan…but I had a plan and I finished…and it sucked (in a good, Hooah way!!)

  2. R1: 15:43.9 – 1:57.9 – 26s/m
    R2: 15:18.1 – 1:54.7 – 28s/m

    I took the 2k time I rowed yesterday and used a pace predicting calculator to come up with a 5k split of about 1:53. Consequently, this workout felt spot on.

  3. 1st set: 15:34.7 1:56.8 26 sm
    2nd set: 15:14.3 1:54.2 28 sm
    Great workout. I really like doing distance work. These workouts really make the legs feel like jello afterwards and I love when my legs feel like jello.

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