When should you break the elbow? Learn more about the stroke with Renegade Rowing!
Rowing WOD 8/19/13:
“Hills”
3 x 10min w/ 4min Rest as follows …
4min @21 s/m
3min @23
2min @25
1min @29
I hope everyone had a great weekend and is ready to crush it this week! We did this Rowing WOD back in July with the stroke rating a couple beats higher for each hill. Try to find your results. If you can, maintain the same splits but at lower stroke ratings. The last minute is the same @29 s/m, so hit it hard. Everyone should be feeling for connection, suspension, and body preparation. Try to be smooth, effortless, and natural.
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing. Ease into this workout for the first four minutes by finding your rhythm and breathing. However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.
Set the monitor for 10 minutes of work and 4 minutes of rest. During each ten minute piece follow the prescribed rating shifts.
Post your distance for each piece to comments.
Renegade Rowing 
Thank you for all your blog posts. They are so helpful!! I read them every single day and always walk away with something new.
You’re welcome Leeny! If there’s anything more you’d like to hear about please let us know. Cheers!
1: 2551
2: 2533
3: 2532
This is a great workout. It really gives you a chance to really push the pace and still hold the stroke rate for each time peice.
You said it Ryan, nice work! That’s what we’re looking for on this one.
I was only able to get two rounds in… I was running late for my gig!
1: 2575
2: 2546
Still some solid work Graham. Nice work!