Rowing WOD 9/8/15: 4x2k w/ 4min Rest – Post Splits

Rowing WOD:

One more week until the Renegade Rowing Team races at the Rumble on the River!

4 x 2k w/ 4:00 rest

  • Visualize the middle of our next 5k
  • 1st @5k+5
  • 2nd @5k+3
  • 3rd @5k+1
  • 4th @5k or @5k-1

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 5k and Rowing WOD.

Post your average 500m split for each piece to comments.

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