10 x 250m w/ 45 seconds Rest
- Execute Race Plan
- Post Splits to Comments
Here’s a great Rowing WOD to start thinking about your game plan for the 2k. Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance. In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.
Today’s focus is Rowing. In the Rowing WOD focus on executing a 2k race plan at high intensity. Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest. Row the first two pieces as if they were the start of the 2k. Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.
This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be. The goal should be to pull the lowest split possible, consistently through all 10 intervals. For example: alternating between splits of 1:50 and 2:00 is inefficient. Instead consistently pull 1:55 every interval.
Post your Splits and Thoughts to comments.
**** Example Dynamic Warm Ups ****
Renegade Rowing Dynamic WarmUp