Rowing WOD 1/9/13:

5 Rounds for time…

250m Row
10 Pushups on Dumbbells
10 DB Hang Squat Cleans 45/30
10 DB Shoulder to OH 45/30

Checkout everyone’s preparation for the catch!

1:1 Work to Rest Ratio Each Round (Do the math each round!)

In order to develop elite fitness we must develop our core and powerful hip extension.  An athlete must be able to hold a strong posture and move efficiently through the hips when transferring force through the core.  Today’s Rowing WOD will not only train and test our core, but bring attention to the shoulders and lats, which must be strong to hold a good posture and transfer force efficiently.  Be sure to grab a lacrosse ball afterward and roll out the front, side, and back of your shoulders for at least three minutes on each arm.  You will be sore if you don’t.

The goal for the 250m pieces should be to hold your ideal 2k split or faster.  Don’t worry, the 1:1 rest allows you to hit it hard and go all out each round.  The push ups are meant to be a deficit push up, so your chest should touch the floor below your hands.  If you are still developing your push up, add an abmat or two to limit the range of motion and scale down.  Focus on keeping the shoulders away from the ears and lats engaged.  On the Hang Squat Cleans and Shoulder to Overhead movements be sure to use your hips to move the weight in order to save your arms.  Keep active shoulders overhead!

Anja and Alex pushing each other!

Last but not least you will need to do some math.  The biggest improvement you can make in rowing and racing a 2k is mastering your mental capacity.  If you can stay sharp and use your mind even when fatigued, you can execute a race plan and push yourself through the pain.  Today’s workout requires a 1:1 Work to Rest Ratio.  That means after the first round look at the time on the clock and rest that amount of time.  For the second round, remember what time you start and note what time you finish.  You’ll need to subtract your start time from the finish time of round two in order to calculate the rest needed after round two.  Have a piece of paper or a whiteboard handy.  Be ready to control your breathing and think!

Post your time and average splits for the 250m pieces!

For those that have been following the blog or are new and looking for some helpful tips, below is a video I took yesterday of the Renegade Rowing Suspension Drill.  We like to use this drill to really feel what it means to suspend from the oar during the drive.  Whenever there are short pieces in a WOD suspension is key and can really be a game changer!