Strength and Conditioning WOD 1/7/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

The RRC attacking the 2k Row at the end of yesterday's practice.  Renegade Rowing League is coming up, Register Now!

The RRC attacking the 2k Row at the end of yesterday’s practice. Renegade Rowing League is coming up, Register Now!

Strength and Conditioning WOD:

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

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7 thoughts on “Strength and Conditioning WOD 1/7/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

  1. 500m splits: 1:49.2, 1:48.1, 1:49.9, total time 10:13 (but modified pull ups with ring rows), felt good, form kinda went away on third 500 (that seems to be my trademark!).

  2. Oops, forgot to record my splits! Next time…

    I recall around a 2k for the first piece, so about 1:50-1:51, and the final piece around 1:45.

    Total time was 13:13.

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