“2k Row” Class WOD
- “2k Row”
- For Time:
- Row 2,000 Meters
The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today.
Having a buddy in your ear during this workout keeps you on track with holding specific paces. There is a link HERE that references predicted times based on what pace per 500m athletes choose to hold.
As far as strategy goes, there are some splits we can aim for, understanding that they may change at some point during the workout. At the beginning of the workout when athletes are fresh, they can start with up to 10 hard pulls before settling into their desired pace for 500 meters. Athletes can maintain their desired pace for the first 500 meters. The next 1000 meters will be slightly above their desired pace per 500 meters. For this athletes, that would be a 2:00 pace for the next 1000 meters. For the final 500 meters, we want athletes to be up to 5 seconds below their desired 500 meter pace. For this athlete, this is as low as a 1:53. With their buddy behind them screaming in their ear, the last 100 meters of the day should be their best effort.
Start – 10 Hard Pulls
First 500 Meters – At Desired Split Time
Middle 1000 Meters – Desired Split Time +2 Seconds
Next 400 Meters – Desired Split Time -5 Seconds
Last 100 Meters – All Out Sprint