Rowing WOD:
3k Row
- (@5k+4 Pace)
- 6min rest
2.5k Row
- (@5k+2 Pace)
- 5min rest
2k Row
- (@5k Pace)
Why is rowing fun? One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes. Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.
Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well. Set the monitor for Intervals Variable and enter the work/rest accordingly. This WOD has the potential to build your confidence in the 5k. Come up with a plan and execute. Be consistent with your splits and stroke ratings for all three. If possible go a little bit faster on each piece. Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32. Find your efficient stroke. Novices should focus on one form fix for each piece and work hard.
Post your Average 500m Splits to Comments along with an answer to this question…
What is your favorite part of Head of the Charles Weekend?
Renegade Rowing 
If one does not have a 5k result to use as a base, is there a rule of thumb ratio comparing a 2K pace to a 5 K pace?
You bet! Add 5-7 seconds to your 2k split and you should be good to go. Have fun!
On Friday, October 17, 2014, Renegade Rowing wrote:
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Can you explain the pace numbers please? What is 5k+4? Sorry. I’m new.
No worries! Welcome! If you know your average 500m split for a 5k, just add 4 seconds and that’s the pace you should fight to maintain. So a 2:05 /500m for a 5k would be 2:09 /500m pace for that first piece. Have fun! Keep the questions coming!