Rowing WOD 3/18/14: 8x500m w/ 2min Rest – Post Race Plan and Splits

Rowing WOD:

The Renegade Rowing Cup is ready! Are you? RRL1k

The Renegade Rowing Cup is ready! Are you? RRL1k

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 our next 2k 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 Burpee to 6″ target

1-2-3-4-5 Wall Climb

With our next 2k coming up soon, 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!

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