Today's workout is a classic sprint interval workout. It's one we used while I rowed for UC Davis and it's one frequently published by Concept 2 and Dark Horse Rowing. You will row 3000m over all 12 intervals. The goal is to row the accumulated distance faster than you would if you rowed 3000m in one piece.
We are starting to row a bit more to get us all ready for Row'd Royalty this January. Row'd Royalty is a 4 week online-indoor rowing competition. This will be our third year competing. We have finished very strong in the past and I'm excited to put together another strong team this January.
We are offering a 2 hour basic rowing seminar on Sunday, November 20 from 2:30-4:30PM and December 11 from 10:30-12:30. We are also offering an advanced rowing seminar on Sunday, December 11 from 2:30-4:30PM.
Click on the button below to register for a seminar.
Row 12 x 250m
Each piece should be negative split, meaning it should get faster each time. Rest as needed, but no more than 2 mins.
This workout tests our endurance, stamina, power, speed, consistency, and pacing. Rowing negative splits can be a challenge. It's hard to know just how much power to apply in the first few splits. Try starting these intervals at your best 500m split plus 10 or 15 seconds. Take off 2 seconds for each interval until you are rowing your middle 4 intervals at your best 500m split, and the final 4 intervals as fast as possible.
This is a good workout to also practice varying your stroke rate. Try rowing your first few intervals at 26-28, then get progressively faster. Compare the energy you expend and the time it takes to row 250m at a higher stroke rate. Good luck!
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!