Rowing WOD:

1k Row For Time

How well does your body operate at its anaerobic threshold?  How much power can you maintain and still remain aerobic?  Today’s assessment will give you an idea of your work capacity in a 4 minute time frame.  You’ll be pulling from both anaerobic and aerobic energy systems.  If you can make the middle two minutes more aerobic, then you’ll be able to go harder in your start and sprint to the finish.

Set your monitor for 1,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.

For those wondering why we’re doing a 1k test and how to attack it, think of this as your next attempt at the Girl WOD “Jackie”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work without having to dip into anaerobic energy stores during the middle of the workout.  Also, when tackling “Jackie”, good competitors will go in with a game plan based on what they know they can maintain.  Athletes will want to be ready to crush the thrusters and pull ups to get a fast time.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle and stay strong through the middle, and absolutely crush the sprint in the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 3 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD:

RRT Balancing at Bodies Over!

Max Pressure

1,500m w/ 5:00 Rest

1,000m w/ 4:00 Rest

500m w/ 2:00 Rest

250m w/ 1:00 Rest

Last week we did a similar WOD with almost twice the volume.  When volume drops, intensity should increase.  This Summer we will be focused on improving our 1k time as most masters athletes will be competing on the water at that distance.  Fear not all you fire-breathing 2k athletes, if you can focus on improving your 1k, your 2k will improve as well.  Getting after shorter distances requires more intensity without diminishing the form.  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.  Go as hard as you can until the form starts to break down and then dial it back a little.

Did you do “Jackie” last week?  How was your form under pressure?  DId your rowing ability limit you or was it your pull ups?  This weekend we will test just our 1k so that we have a baseline for the summer.  If you can drop your 1k this summer then next time “Jackie” rolls around you can crush it!

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Your goal should be to beat your splits from last Tuesday.  Set the monitor for Intervals Variable and input 1.5k, 5min rest, 1k, 4min rest, 500m, 2min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.

Remember, the goal is to row at max 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.