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:

  1. 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.

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  2. 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

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  3. 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

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

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  5. 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

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  6. 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.

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  7. 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

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  8. 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.

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  9. 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

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  10. 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......

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  11. 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!

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  12. 1 Day behind

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

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  13. 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

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  14. 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.

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  15. 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.

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  16. 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

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