M



day 1 of phase 1, 9 workouts total

Take 20 sec off your best 2K row time, divide this number by 4; this is how many sec per 500 m you are going to average on 6 sets of 500 m row sprints with 3 min exactly b/t sets; use a moderate damper and a lower number on the foot pad to ensure power, not pacing.
(ex. If you have a 2K row of 7min, your 6:40 score divided by 4 gives a 1:40/500 m average for 6 sets; if you have a 7:20 2K row best, then you’ll be averaging 1:45/500m…)
Scoring:
post your best 2K score, your ideal avg for today’s wod and your times per set to comments

17 comments:

Trevor Salmon said...

That's a good on and I may keep it for Friday. What kind of split are you going to follow. I've been enjoying my set Thursday/Sunday rest day so will see if I make the switch.

OPT said...

hey trevor, how are you, have not seen you in a while :)
the traditional template of 3 on 1 off with lots variation...goal is planned progression of work capacity

rwcorson said...

I hadn't done aq 2 km row so we estimated 7:10. Therefore average is 1:41. Used damper @ 6 and foot position @ 2.
1:39/1:39/1:40/1:40/1:40/1:41

mrjling said...

Are you actually going to start to post WODs here?
Love the blog anyways!

Sweeney said...

Used my 2k row from Tuesday (post Randy) - 7:55
Damper Setting - 5, Foot pad - 2
1:49, 1:51, 1:52, 1:52, 1:51, 1:51

Chad Action Brandt said...

2k Row time: 7:34
Ideal Average: 1:48.30/500m
Used Damper 6 with foot position 2
1:41/1:45/1:46/1:46/1:41/1:45
My last 1:41 had great rythm on arm Pull and foot push, best row I have ever felt.

Steve said...

7:19 2k

- Approx average 1:44
1:38'2/1:42'8/1:45'5/1:49'4/1:46'2/1:40'7

Ave - 1:43

Michael FitzGerald said...

Best 2k...so far = 6:50
1:37.4,1:37.5,1:37.4,1:37.9,1:37.6,1:37.3. Damper on 7.5
I nearly died on the 6th row.

Gord said...

2k row best time-7:33
target avg was 1:48
1:37/1:43/1:47/1:48/1:49/1:48
Avg:1:45
damper @ 8

deejay said...

best 2k -6:59. Ideal avg would be a 1:35. I can't remember all my times I lost the sheet that had them written down but my average was something like 1:38.2 I think......

Geoff Aucoin said...

1:39.2, 1:39.7, 1:41.1, 1:40.2, 1:28.7, 1:38.6.

Best 2K is 6:58.8, damper was on the line between 6/7.

Tanked it on round 3 & 4, it took me that many rounds to really get the proper feel for this WOD. Good one!

Sifton said...

1 Day behind

7:31 best
1:47
times
1:46/1:48/1:55/1:58/1:53/1:52

Trevor Salmon said...

best 2k - 7:35
row targets = 1:48/500m
damper 5
footpad 3
1:46.7
1:49.2
1:47.5
1:49.3
1:54.9
1:49.1
killed me.
mouth vomit
moaning

Michael FitzGerald said...
This comment has been removed by the author.
Steve Caddy said...

2k PB = 7:28
- :20 = 7:08
/ 4 = 1:47 pace

1:45.3
1:45.3
1:46.9
1:47.3
1:46.7
1:47.3


That slaughtered me in a way that can't be completely blamed on sleep deprivation. Rest from the the third interval was supine and convulsive, causing at least one gym colleague to ask if I was ok. Intervals 5 and 6 were focussed on keeping stomach contents in. The last interval was the most consistent, earlier ones tending to start harder than required and finish slower for an approximately 'right' average.

JOSH said...

I have never rowed a 2k so I just guessed at 7:20
1:44, 1:48, 1:41, 1:41, 1:50 and no 6th row, for some reason i wrote down 5 sets, pissed at myself.

Gummo said...

estimated 2k time: 8:40

1:58/500m

1:43.4
1:41.2
1:45.4
1:49.7 hand slipped
1:47.6
1:45.8