Rowing WOD 12/6/14:
2 x 1k w/ 5:00 Rest
2 x 500m w/ 3:00 Rest
2 x 250m w/ 1:30 Rest
Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it? Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff? Well snap out of it and hit that WOD hard next time. High Intensity is your ability to push your boundaries a little further everyday. If you never test your limits you’ll never know what you’ve got.
Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity. Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest. Pick a 500m Split and a Stroke Rating you plan to hold for each distance. The first time you perform that distance execute that pace (split and SR) as consistently as possible. When you repeat the distance try to be even more consistent and go a little bit faster.
Remember, the goal is to row at max pressure for every piece. Focus on your split and stroke rate and row at high intensity with good form.
Post your average 500m splits to comments.
Was shooting for 1:48 splits throughout:
1K: 3:38 @33 S/M
1K: 3:43 @34
500M: 1:49 @ 31
500M: 1:46 @ 33
250M: 0:53 @33
250M: 0:58 @31 (tired, therefore slow…)
It’s good to have these short, all-out sprints at least weekly….
Awesome Work Thor! Solid week of training. Rest well this weekend and get pumped for next week😄
On Saturday, December 6, 2014, Renegade Rowing wrote:
Jess and I crushed it this morning. Here’s my splits. Happy with the negatives on a momentous day 🙂 not sure how it happened but i’ll take it
1K – 2:09.7 / 500m @ 29
1K – 2:08.9 / 500 m @ 28
500 – 2:01.8 / 500 m @ 31
500 – 2:01.2 / 500 m @ 31
250 – 1:57.2 / 500 m @ 34
250 – 1:56.4 / 500 m @ 34
Awesome Terese! Great to hear you and Jess threw down! What an awesome Sunday! Well done!
On Sun, Dec 7, 2014 at 11:18 AM, Renegade Rowing wrote: