Rowing WOD 11/4/14: 1k, 6x250m, 4x:45 On, :15 Off – Post # of Strokes at Goal Split

**Yesterday I released the Renegade Rowing Training Plan Template and this week’s programming.  Here is some detail on the Race Prep Block that the Renegade Rowing Club will be performing at 6am.  Here are the template and this weeks programming one more time…

Renegade Rowing Training Plan Template

RRTP 11-3-14

Rowing WOD:



1. 1k Row @26 s/m

– Moderate Intensity (Row like you’re out for a steady jog)

*Note your average split for 1k

2. 6 x 250m Row w/ :30 Rest

– Row each piece at the average split from the 1k above

– Stroke Ratings are as follows:

@22 s/m, @28 s/m, @24 s/m, @26 s/m, @24 s/m, @26 s/m

3. 4 x :45 On, :15 Off

**Practice each piece as if it were the start of a 2k

**When you settle count the # of strokes where you hold your goal 2k split

For the first part of today’s Rowing WOD, row at an intensity similar to Jogging focusing on Smooth Form and Body Preparation by 1/2 Slide.  Try to incorporate the ideas and skills of Posture, Control, and Connection.  Today we’ll be working on ratio at different stroke ratings and varying the pressure we exert each stroke.  At lower stroke ratings like 20 − 24, the ratio should be 1:2 or 1:3, 1 count on the drive, 2 or 3 counts on the recovery.  By controlling our seat as it slides forward we can make sure we’re preparing our bodies for the catch.  The goal is to turn our force and momentum around without any extra effort.  Remember, we want to drive our body weight backwards toward the finish line, not throw it forward toward the Catch/Start of the Race.

When varying stroke rating during a piece use the pressure with the legs on the drive and the speed of the hands through the finish to vary the rating.  If you want to increase the stroke rating and maintain power, think “drive the legs down faster and quick hands away” out of the finish.  If you want to decrease the stroke rating without losing power, keep the same pressure on the drive and hand speed through the finish, but slow the seat down as it slides forward on the recovery, this is what I mean by “Control the Recovery”.

The goal for these pieces is to learn how to vary the pressure at different stroke ratings while maintaining the same split.  The idea being that eventually we’ll find an optimal stroke rating where you just keep spinning the flywheel every stroke without letting it slow down to much and thus save energy and avoid fatigue.  What we’re ultimately working towards is Efficiency!  Instead of slogging along and duking it out at a slower stroke rating like a 24 for our 2k, we want to be able to row quick and light between a 28 − 32 when needed.

For the third part of the workout you’ll row like the start of a 2k race.  Perform a 3 stroke starting sequence (Half Stroke, 3/4 Stroke, Full Stroke) then a High 10, then settle to your 2k race pace for each of the 4 pieces.  The goal is to learn how to get the flywheel moving and the split down without jacking up your legs.  Then the even bigger goal is learning how to settle immediately to you’re race pace and be consistent.  Count how many strokes you can take at your 2k pace once you settle, no higher, no lower.
In terms of preparing to race 2,000 meters, the goal is to continue building our confidence in maintaining a consistent split as well as develop the ability to change our Ratio/Rhythm as we row at different Stroke Ratings.  We want to get a taste of what the start will be like and what is required to settle to race pace so we don’t Fly and Die!
Post your best :45 second start and settle.  How many strokes did you take at your goal 2k split?

10 thoughts on “Rowing WOD 11/4/14: 1k, 6x250m, 4x:45 On, :15 Off – Post # of Strokes at Goal Split

  1. Pat gave me a detention & I have to re-do the 6x250m. Today showed me what I already knew…I am a beginner rower. I will conquer this….I won’t let it defeat me!

  2. 1. 2:30/1k (should’ve been 2:15-ish but I accidentally stopped when Thor stop…oops)!
    2. 27, 25,27,24,29,24 (6:34.4/1500m, 2:11.4/500m, 26s/m)
    3. 2:12 @ 27s/m, 2:10 @ 27s/m, 2:13@ 27s/m, 2:08 @ 27 s/m!

    Post Practice Take Away(s):
    1. Posture, Posture, POSTURE!
    2. Dropping the handle = 50 Burpees

  3. Element #1: goal 2K+7=2:00
    Total: 3:59.2; 1:59.6; 26s/m

    Element #2:
    Split 1: 2:00.6; 23s/m
    Split 2: 2:00.4; 28s/
    Split 3: 2:00.8; 25s/m
    Split. 4: 2:00.6; 27s/m
    Split. 5: 1:59.6; 25s/m
    Split 6: 2:00.4; 27s/m
    Generally always 1 s/m faster than prescribed

    Element #3:
    Goal was to settle at 1:53
    Split 1: 4 strokes
    Split 2: 5 strokes
    Split 3: 3 strokes
    Split 4: 4 strokes
    Like playing Whack-A-Mole: be at :52, then :54, then :52. Monitor must have been broken – wouldn’t register :53 🙂

  4. Didn’t write down my 1K but somewhere in the 2:50 region.

    6 x 250m
    2:49 – 23
    2:13 – 28
    2:21 – 25
    2:40 – 24
    2:31 – 23
    2:17 – 25

    4 X .45 sec
    2:16 – 27
    2:21 – 27
    2:18 – 28
    2:21 – 27

    Goal this year… CONSISTENCY and ACCURACY !!!

  5. Did the 1K in 1:55-26spm
    6*250/30 rest

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