Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

I tried this WOD last week…it was a good exercise in rowing with powerful swing at low ratings, trying to keep a consistent split. I did it on a public gym ergo using drag factor to calibrate the resistance to 125. What I found is that while I managed to hit the ratings pretty well during the pieces, the C2 memory function overstate the average rate. In reality, it takes a couple of strokes to hit the correct rating, and I think this skews the memory algorithm on short duration pieces. This was a fun WOD that let me get a great workout in late at night after a grueling day. Thanks Renegade Rowing!


Renegade Rowing

Rowing WOD:

Every Minute On the Minute for 20min

Row :40 On @2k+7 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @24 s/m

Minutes 5-8 @26 s/m

Minutes 9-12 @28 s/m

Minutes 13-16 @26 s/m

Minutes 17-18 @24 s/m

Minutes 19-20 @22 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Snatch (95/65 lbs.)

1-2-3-4-5 Lateral Burpees Over the Bar

  • Post Time and Load to Comments

Strength WOD:


3 Power Cleans

  • Should Be Touch and Go
  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your…

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One thought on “Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

  1. Awesome Marc! I found the same thing in regards to the memory and how it computes the averages. Definitely a fun challenge. I like having a few things to focus on and trying to really dial in pressure, splits, and stroke rating. It’s an easy way to forget about all the work we’re doing. Thanks for re-posting!

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