Rowing WOD 11/1/13:
The Ladies getting after it at the Renegade Rowing League last year!
Peak Power Test
then
2k Row
If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it. The Peak Power Test will give you a sense of the raw power you can put into one stroke. The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with. The 2k row is like nothing else in sport. It requires both power and endurance. Do you have what it takes to push through the pain?
For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest. Start by paddling a couple of strokes to get the fan moving and then go for max watts. It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke. During the 2 minutes of rest paddle lightly or roll out. Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try. At some point you’ll find a drag that you like and gives you the most power. Your score for the Peak Power Test is the Max Watts pulled in just one stroke.
For the 2k Test, set the monitor for 2,000 meters and execute a race plan. The most successful race plans are the simplest.
Try this…
Starting 3 strokes (Half, 3/4, Full)
7-10 High Strokes
Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)
Pull a consistent spit +/- 1 split second through the body of the race
@250m to go, Sprint for the Finish Line!
Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!
Renegade Rowing 
Max watts: 417@5; 409@6; 412@7
2K disaster: 9:06.8. Plan was to stay within a 1:50-1:55 500/split which was achieved for 1,000 meters then the wheels absolutely fell off. HeHe, had my annual physical today so had good greasy ribs for lunch since cholesterol levels won’t be checked for a year – paid for it on the erg! Work to be done just to get back to my normal sub 8 minute 2K
Way to get it in Ward. Have to start somewhere. Now we can start chipping away at 8′ and then go for 7′ after that. Keep up the great work and consistency with training. Try to get a training partner at your gym to push each other. Looking forward to seeing you crush it over the next few months!
Manage a 7:47. Was just going to do a warm up but ended up with bettering my previous time by 11 seconds.
Solid Chris! Can’t wait to see you break 7:30 on the next one. Keep training hard!