Chuck-Fit WOD 4/17/2014

Today is the first day of the 10 day, Western Australia Rowing Club’s Top 10 Most Painful Erg Challenge.

http://warowingclub.wordpress.com/2014/04/09/top-10-most-painful-ergs/

There are guidelines for setting your drag factor.

• 95 for lightweight or junior women
• 105 for women
• 110-120 for lightweight and junior men
• 120-130 for men

There is also a metric for your pace called TMS. TMS is the average 500m split time for your personal record 2k piece. My PR is 6:50; so, a trip to the Concept2 Pace Calculator site ( http://www.concept2.com/indoor-rowers/training/calculators/pace-calculator ) gave me my TMS as 1:43. Yes, I rounded up. Here is today’s workout…

The Vomit Session
1000m at TMS -5, four minutes rest
Two x 500m at TMS -10 with two minutes rest between
Two x 240m at TMS – 15 with one minute rest

I have a bucket next to my erg… Post your results.

Charlie