Rowing WOD 12/7/13:
2 x 1k w/ 5:00 Rest
2 x 500m w/ 3:00 Rest
2 x 250m w/ 1:30 Rest
Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it? Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff? Well snap out of it and hit that WOD hard next time. High Intensity is your ability to push your boundaries a little further everyday. If you never test your limits you’ll never know what you’ve got.
Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity. Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest. Pick a 500m Split and a Stroke Rating you plan to hold for each distance. The first time you perform that distance execute that pace (split and SR) as consistently as possible. When you repeat the distance try to be even more consistent and go a little bit faster.
Remember, the goal is to row at max pressure for every piece. Focus on your split and stroke rate and row at high intensity with good form.
Post your average 500m splits to comments.
For the 1km pieces held 1:39
500’s held 1:36
250’s held 1:32
Really focused on keeping the s/m up around 28-30 and also smoothness of the stroke. I like the different feeling from my usual 18-20s/m. Almost feel more connected when I’m holding 28s/m.
Awesome Stephen! It’s good to train power at lower stroke ratings, but for all out racing that 28-30 is where you’ll be most efficient. Great stuff! Thanks for sharing!
Definitely had to “feel it out” on the 1k’s to find a pace that felt challenging yet maintainable. Tried to keep the stroke rate between 29/30spm. Those 250s are good for emptying the tank!
Awesome Nick! Way to push it out at the end. Excited to find your 2k pace in a couple of weeks at the Renegade Rowing League! Hope you can make it!
Set a too aggressive goal first 1,000 and paid for it in second. Great WOD – very challenging.
3,500m, 13:16.6 , 1:53.8 / 30
1,000m, 3:43.2, 1:51.6 / 28
3:57.3, 1:58.6 / 26
500m, 1:53.1. 1:53.1 / 30
1:52.0 / 28
250m, 1:51.2 / 35
1:49.0 / 36
Solid Ward, way to push it out on the second piece of the 500m and 250m!