Hey Renegades!  Hope you’re as excited as me for the next few days of warmer weather to melt the river.  If you’re looking for a fun chance to test your speed and keep training hard, I’d highly recommend the Ice Breaker 1k Challenge held at CRI next weekend.  Here is the Facebook announcement and the registration link.  Sign up and throw down!  Today’s Rowing WOD is great preparation for the Ice Breaker Challenge.

Rowing WOD:

Race Pace

2 x 1k w/ 4:00 Rest

2 x 500m w/ 3:00 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 Race Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 3min rest, 500m, 3min rest.  Execute your 2k/1k Race Plan, both split and stroke rating, 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 race 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.