Rowing WOD 2/4/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

Rowing WOD:

Nick, winner of the Renegade Rowing Cup this winter, and his coach Mike.

Nick, winner of the Renegade Rowing Cup this Winter, and his coach Mike.

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

  • Post your 2k Race Plan for CRASH-Bs and your splits to comments.

Conditioning WOD:

Complete for time …


Power Clean (135/95 lbs.)


  • Post Time to Comments.

Strength WOD:


5-4-3-2-1 Barbell Roll Out

1-2-3-4-5 Wall Climb

With both of the Renegade Rowing League 2k’s in the bag and CRASH-B’s upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and finalize our race plan for the big day.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

If you choose to do the conditioning and strength today be sure to work in plenty of mobility, especially for those pistols.  Try Barbell Smashing the quads and calves to get through that pistol easier.

Have fun and get after it!

5 thoughts on “Rowing WOD 2/4/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

  1. Back on it this week. Did “13.1” yesterday, checkout tomorrow’s blog for a pic and my results.
    Today I warmed into the 500m pieces since I haven’t been rowing much over the last week, but then I hit the Deadlifts from yesterday hard. Overall solid day.
    RWOD: 2:10, 2:05, 2:00, 1:55, 1:50, 1:47, 1:47, 1:35
    SWOD: 7×2 DL – 205-235-255-275-295-305-315
    If I have time later I’ll hit the other wods from today!
    Get after it!

  2. Damper 6
    14:53.4, 1:51.6 /28
    1:51.9, 31
    1:51.3, 29
    1:52.3, 27
    1:52.1, 28
    1:52.1, 28
    1:51.8, 28
    1:50.5, 29
    1:51.5, 29
    My sentiments stay the same – the 2K needs two minute breaks.
    Did regular box WOD yesterday – felt really good to get back into the saddle today.

  3. 1:38.2, 1:38.2, 1:39.9, 1:39.7, 1:39.3, 1:39.8, 1:36.4, 1:37.0

    This one was a mental challenge! Stuck with it, and tapped it along.

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