Rowing WOD 3/4/13: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

Rowing WOD 3/4/13:

“The Castle”

The RRC getting after 2x2k after the holidays!

Row for 21min as follows…

3′ @20 s/m, 3′ @24, 3′ @28, 3′ @26, 3′ @28, 3′ @24, 3′ @20

  • Focus on Rhythm and Ratio

As we head into the open and games many athletes will need some extra time on the erg to focus on rhythm, timing, and overall form.  Today’s Rowing WOD is a great opportunity for any athlete, experienced or not, to get a sense of form and rhythm without the pressure of intensity and competition.  Sometimes it’s good to slow down for an active recovery day in order to go harder and faster later on down the road.

Rhythm and Endurance are two necessities for successful competition in longer WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s Rowing WOD the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.

When going from a 20 stroke rating to a 24 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post distance rowed to comments along with songs that helped you stick to each rating!

A project that I’ve started thanks to Renegade Rower Mike T. is how to help people feel the proper rhythm and ratio by rowing to music.  Music can motivate us to push hard and row longer, but it can also give us a sense of timing.

If you have Spotify, I’ve created a playlist for each stroke rating.  Each playlist is named “Renegade Rowing @(insert stroke rate)”, so for songs that you could row to at a 20 the playlist is named “Renegade Rowing @20″.  If you have favorite songs that go well at certain stroke ratings please feel free to add to the playlists on Spotify.  Thanks Mike T. for kick starting this project and I hope this helps motivate everyone to find better rhythm and ratio!

20 s/m: Renegade Rowing @20

22 s/m: Renegade Rowing @22

24 s/m: Renegade Rowing @24

26 s/m: Renegade Rowing @26

28 s/m: Renegade Rowing @28

30 s/m: Renegade Rowing @30

32 s/m: Renegade Rowing @32

34 s/m: Renegade Rowing @34

36 s/m: Renegade Rowing @36


6 thoughts on “Rowing WOD 3/4/13: “The Castle” – 21min @ Varying Rates – Post Distance and Songs

  1. 4271m. I used this wod as a recovery from Saturday’s mainsite wod that I did yesterday (3/3). My quads and glutes r sore to the touch. Dern walking lunges. I also did a 30 minute jog before this all n an effort to loosen up. I like these wods where I have to focus on maintaining a certain stroke rate. Thanks Coach!

    • You got it Larry! Good choice on the active recovery. I know it’s tough to even walk after some of those wods. That row should’ve helped clear everything out and set you up for the Open!!!

  2. 5280. Made it fine to the 28 then held it at about 25 – 26 for the back part. Still feelin Grace from yesterday now that I have some bumpers for the house.

  3. 5398 meters. I just started following these workouts about three weeks ago. I really like the workouts. They are very tough and they challenge me every time. My goal is a sub 7.

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