Monthly Archives: September 2012

Rowing WOD 9/11: 10 x 2min On, 1min Off @5k Pace – Post Total Distance and Avg Split

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Full Compression at the Catch

Rowing WOD 9/11:

10 x 2min On, 1min Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent or Negative Split Each Piece

Any WOD over 15 minutes becomes a test of your endurance and stamina, especially if it’s a monostructural WOD with just one exercise.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving that endurance and stamina.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min of work and 1min of rest.  During the 1min of rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/10: 3 x 15min Consistent Pressure – Post Distance Rowed Each Piece

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Next Saturday is the Rumble on the RIver!

Rowing WOD 9/10:

3 x 15min Consistent Pressure as follows

w/ 4min rest

  • 5min @ 20 s/m; 75% Pressure,
  • 5min @ 24 s/m; 80% Pressure,
  • 3min @ 26 s/m; 85% Pressure,
  • 2min @28 s/m; 90% Pressure

With many of the major head races coming up, rowers will be focused on holding consistent pressure every stroke throughout a race.  In the fall, head races usually take around 15 minutes or longer.  In order to build up to full race pressure every stroke for that time domain it helps to focus on holding consistent pressure at lower ratings.  Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.

Report in with your distance rowed each piece.

Rest Day 9/9: What distance are you training for this fall?

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Rest Day 9/9:

What distance are you training for this fall?

On the water in the fall most crews race from 4 to 6k.  There are longer distance regattas around the country as well.  Share the events you’re training for and your goals for those events.

Rowing WOD 9/8: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 9/8:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 9/7: Peak Power Test then 2k Row – Post Power and Time

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Renegade Rowers at 2012 CRASH-B’s

Rowing WOD 9/7:

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!