Rowing WOD 12/23/14: 4×1.5k w/ 4min Rest – Post Average Splits

Here’s the training plan for the week! RRTP 12-22-14

Rowing WOD:CFRowing Trainer Course Drills

4 x 1,500m w/ 4:00 rest

  • Execute Race Focus
  • Row Each Piece @28-30 s/m at the following paces: 2k+5, 2k+4, 2k+3, 2k+2

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD.  Our next 2k will be the Renegade Rowing League on Saturday, January 24th! Register Here!

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6 thoughts on “Rowing WOD 12/23/14: 4×1.5k w/ 4min Rest – Post Average Splits

  1. Split time goal was 1:49 for all four heats. The reality:

    1. 2k+5: 1:54.1 @ 29 s/m This one felt good. Brushed aside the urge to go under the split.
    2. 2k+4: 1:53.0 @ 30 s/m This one was tougher; had to focus on keeping knees from bouncing
    3. 2K+3 2:12.0 @ 28 s/m Focused too much on form; too many things to think about and I just tanked it. Ugly.
    4. 2K+2 1:53.0 @ 32 s/m Was shooting for a 1:51 split, but overall happy with the consistency. Since I tanked the third heat, I had a good incentive to tackle this last one hard.

    With the C.R.A.S.H.-Bs over two months away, these types of WODs are most helpful.
    A special thanks to all the Renegade rowing crew…whether you know it or not, you hold me accountable. And as always, a huge thanks to Coach Pat for all that he does.

    Be safe and be well – see you all next week.

  2. I aimed for a 2:15 split for the first one, going down a second each time from there. What I did:

    2:13.9 split at 27 sr
    2:12.9 split at 28 sr
    2:11.8 at 29 sr
    2:11.3 at 30 sr

    I pretty much did what I set out to do, but maybe should have sacrificed the splits to work more on form. When I get tired, I feel myself getting sloppy and my stroke rate goes up to keep the same split. Having a focus during the warm-up on getting our bodies over / hinging at the hip was helpful for me, but I’m not sure I maintained it very well as I got tired.

    Happy holidays, everyone! I’ve enjoyed working out with you all this fall.

  3. 2:19.5 @ 31 s/m
    2:18.8 @ 31 s/m
    2:23.8 @ 31 s/m
    2:21.7 @ 33 s/m

    The goal was to hold 2:18 for the entire 1500m and if successful shave 1-2 seconds off progressively. First attempt, failed! But successful on the second. Third was spicy, per usual and I flopped! The last interval was painful but the rallied peer support was pretty awesome.

    Take Aways:
    It’s all in the hips! Must continue to focus on lengthen myself for that full stroke.
    Two snaps for the visionary board!
    Strive for spiral ham not drunken spiders.

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