Rowing WOD 10/14/14: 10x1min Race Pace w/ 45sec Rest – Post Avg Split

Rowing WOD:

Head of the Charles is this weekend!  Get Excited!

10 x 1min Race Pace

w/ 45sec Rest

  • Row Each Minute As Follows:
  • :30 @32 s/m
  • (then Ratio Shift)
  • :30 @30 s/m (Hold Same Split)

We’ve been working on ratio and shifting up and down the stroke ratings.  Today’s Rowing WOD is all about putting that ratio shift to work in a race situation.  Whether you’re on the water or on the erg the ability to ratio shift will allow you to breathe a split-second longer and under stroke your opponents.  Essentially you’ll become more efficient and be able to store up a bit of extra energy/focus to walk through someone later in the race.  Keep in mind this is at race pace and will be tough to maintain as you fatigue, so stay sharp and mentally strong.  Focus on squeezing with the legs and having quick hands out of the finish.  When you shift from a 32 to a 30, push a little more with the legs, have quick hands, then lengthen out the slide on the recovery.  Take a good breath and settle right to the 30 stroke rating.  The goal should be to maintain the same split through the whole minute.

Post your average split for the workout to comments.

Advertisements

2 thoughts on “Rowing WOD 10/14/14: 10x1min Race Pace w/ 45sec Rest – Post Avg Split

What do you think? Post comments here:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s