Rowing WOD:

4 x 4min w/ 2min Rest

• 1st @5k
• 2nd @2k+4
• 3rd @2k+2
• 4th @2k+1
• Think about mental toughness needed during the testing week

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a personal record during our testing week at the end of the month.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold a consistent split just above your ideal race pace.  Use the prescription as a guide and execute your splits to build confidence for the coming weeks.  You should visualize what it will be like in the middle of your 2k or 5k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Remember, 2k+4 means your average 2k split +4 split seconds.  So if you normally pull a 2k in 8:00, your average split /500m is 2:00 and your 2k+4 would be 2:04.  Hope this helps!

Post your average 500m splits for each piece to comments!