Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Team!

15 x :20 On :40 Off

Max Pressure

• Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for your next 2k which will be about a week before Regionals.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!