Monthly Archives: May 2015

Rowing WOD 5/30/15: 10 x 250m w/ :45r – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Here’s a great Rowing WOD to start thinking about your game plan for the 2k.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is Rowing.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

S&C WOD 5/29/15: Re-Test: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Duxbury MenStrength and Conditioning WOD:

Re-Test: “Duxbury Helen”

3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

Rowing WOD 5/28/15: 3x15min w/ 2min Rest Varying Stroke Rate – Post Distances

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

Rowing WOD:

3 x 15min w/ 2min Rest

Varying Stroke Rate as follows

  • 5min @ 22 s/m; 75% Pressure,
  • 5min @ 26 s/m; 80% Pressure,
  • 5min @ 24 s/m; 85% Pressure

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.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.

S&C WOD 5/27/15: “Jackie” – 1k Row, 50 Thrusters, 30 Pull Ups – Post Time and Splits

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45/35 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start, take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

Post your time to comments!

Strength WOD 5/26/15: 6×3 Back Squat and EMOM6 – 7 Back Squat @50% – Post Loads

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Be sure to hit full depth! Work Mobility if you can't!

Be sure to hit full depth! Work Mobility if you can’t!

Hey Renegades!  I hope you had a solid Memorial Day Weekend.  Here is the plan for the rest of the week.

RR Training Plan 5-25-15

Strength WOD:

Superset:

1a.) 6×3 Back Squat

1b.) 6×6 Push Ups

then,

2.) EMOM6 – 7 Back Squats @50% for Drive Speed

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup on the erg and dial in your sequence on the recovery with the pic drill. If you can, start by attacking the Rowing Block of 4x11min. Then take it over to the platform and dial in your Back Squat.  When you’re ready, attack EMOM6 (Every Minute On the Minute for 6min).  Focus on smooth control down and explosive speed up.  The goal is to move the bar faster each rep and each set.

Start the week off right and get after it!