Rowing WOD 2/2/15: 3x15min w/ 2min Rest – Post Distances

I hope everyone had fun watching the Super Bowl and you’re ready to get after it this week!  Here is the training plan for this week.  Stay safe in the snow!

RRTP 2-2-15

Snapshot of this weeks training plan!

Snapshot of this weeks training plan!

Rowing WOD:


3 x 15min w/ 2min Rest

Varying Stroke Rate as follows

  • 5min @ 22 s/m; 75% Pressure,
  • 5min @ 26 s/m; 80% Pressure,
  • 5min @ 24 s/m; 85% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

2 thoughts on “Rowing WOD 2/2/15: 3x15min w/ 2min Rest – Post Distances

  1. First attempt: 3565m
    Second: 3517
    Third: 3505
    Had the damper set on 6 and then performed the Chelsea WOD afterwards

    • Great work Grant! Be sure to check the drag factor after those workouts and get a sense for what drag is most efficient for you. I usually recommend starting at 120 and adjusting from there. Once you figure that out you should always set your drag factor ahead of time.

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