Rowing WOD 12/28/13: 4x1k w/ 2:30 Rest – Post Splits and Times

Rowing WOD 12/28/13:

Heat 2 of the Renegade Rowing League!

Heat 2 of the Renegade Rowing League!

4 x 1k w/ 2:30 rest

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 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 rowing WOD. Below are some goals and times to think about.

Post your splits as well as 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

6 thoughts on “Rowing WOD 12/28/13: 4x1k w/ 2:30 Rest – Post Splits and Times

  1. Catching up after Xmas holiday: two consecutive days of 4,000m – ouch!

    Third & fourth rounds still expose the 90 pound weakling on the beach, but average splits and s/m improved over Dec 9 5x800m WOD, but not as good as yesterday’s 8x500m WOD. This erg thing truly is a love/hate relationship :)!
    4,000 m, 15:27.9, 1:55.9, 27
    3:46.9, 1:53.4, 29. W start
    3:47.1, 1:53.5, 28. W start
    3:56.3, 1:58.1, 27
    3:57.7, 1:58.8, 26

  2. time overall 17:10.9 – avg 2:08.8/ 500m
    1) 4:13.9 – 2:06.9/ 500m – 32s/m
    2) 4:16.0 – 2:08.0/500m – 32s/m
    3) 4:20.6 – 2:10.3/500m – 33 s/m
    4) 4:20.3 – 2:10.1/ 500m -33 s/m

    This one was T for tough 🙂

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