Rowing WOD 8/17/15: “Hills” 3x10min – Post Distances

Rowing WOD:

Rowing Together at CFB - Have you tried a focused warmup with your gym?

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @21 s/m

3min @23

2min @25

1min @29

I hope everyone had a great weekend and is ready to crush it this week!  We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill.  Try to find your results.  If you can, maintain the same splits but at lower stroke ratings.  The last minute is the same @29 s/m, so hit it hard.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Advertisements

What do you think? Post comments here:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s