Rowing WOD 2/6/16: 10×1:00 On, :45 Off – Post Splits and Distances

Rowing WOD:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

CRASH-B’s here we come! Attention! Row!

  • Goal Pace!!!

Three Weeks until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Post your Splits and Distances for each piece to comments.

Rowing WOD 2/5/16: Rowing Annie – Post Time

Rowing WOD:

Rowing Annie – For Time…

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

500m Row
50 Double Unders
50 AbMat SitUps
400m Row
40 Double Unders
40 AbMat SitUps
300m Row
30 Double Unders
30 AbMat SitUps
200m Row
20 Double Unders
20 AbMat SitUps
100m Row
10 Double Unders
10 AbMat SitUps

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Attack it and post your time to comments!

Rowing WOD 2/3/16: 5RFT – 15 Cals, 10 Floor Press, 5 Wall Climbs – Post Time

Rowing WOD:

5 Rounds for time…

Stay Connected in the Wall Climb!

Stay Connected in the Wall Climb!

15 Calorie Row
10 Floor Press As Heavy As Possible
5 Wall Climbs

Today’s Rowing WOD is all about efficiency of movement and connection through the core.  On the erg try to focus on the legs so that you save your upper body for the floor press and wall climbs.  What’s cool about this workout is the need to learn suspension using your whole body.  To efficiently row with your legs requires good connection and suspension from the catch throughout the drive.  See the video below for a good suspension drill.  On the wall climbs you must learn to stay connected through your core and not break at the midline in order to be efficient and suspend your weight on the hands as your feet climb up the wall.  For the floor press feel free to use dumbbells or a barbell, just keep the shoulder blades pinched, elbows strong, and don’t drop the weight on yourself.  Push the pace, breathe, and have some fun.

Post your time to comments and let us know how it goes!

Rowing WOD 2/2/16: 10 x :40 On, :20 Off – Post Avg Split

Rowing WOD:

10 x :40 On, :20 Off (Race Pace)

Get After It!

Get After It!

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

CRASH-B’s are within the month!  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

Post your average 500m split to comments and share your game plan.

Rowing WOD 2/1/16: Steady 5k for Technique – Post Focus

Rowing WOD:

Steady State 5k

Checkout everyone's preparation for the catch!

Checkout everyone’s preparation for the catch!

  • Focus on Technique

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique.  For those that are recovering from the big game, it’ll be a good way to get back into training this week. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!