Rowing WOD 7/26/14: 10 x 1:00 On, :45 Off – Post Avg and Fastest Split

Rowing WOD:

The Renegade Rowing Team kicking off a great first week on the water!

10 x 1:00 On, :45 Off

  • First 5 @2k Pace
  • Next 3 @1k Pace
  • Last 2 @Max Effort

One Week until our next 500m Test!  You’ve been training hard all Summer with a goal in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Next weekend we will be testing our 500m.  Get ready to crush it and recruit a friend to do it with you.  Someone to compete against will push you even harder!

Today’s focus is executing the prescribed pace at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first 5 pieces as if they were the body of a 2k.  Row the next three pieces as if they were the body of a 1k. Row the last two pieces as if they were your 500m test next Saturday.

This should not be an all out Max Effort until the end, but rather a calculated effort.  PIck your goal splits for each piece and execute!

Post your overall average split and your fastest split to comments.

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