Training Plan for the week: RRTP 1-5-15

Rowing WOD:

The RRC getting after it!

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us for our next race please register for the Renegade Rowing League on January 24th.  Also, if you’d like to work on preparing for CRASH-B’s you can join the Renegade Rowing Club on Tuesday mornings at 6am and Wednesday evenings at 6pm.  Just let us know when you’d like to start!

Post your average splits to comments.