Category Archives: Fitness

Rowing WOD 9/8: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 9/8:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 9/5: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 9/5:

Renegade Benchmark

3 Rounds For Time

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing: 

Rowing WOD 9/4: CF Rowing Total – Post Score

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Rowing WOD 9/4:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 9/1: 7 x 1min Row w/ 2min Rest, Heavy C&J – Post Splits and Loads

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Who’s Ready To Row?

Rowing WOD 9/1:

7 x 1min Row w/ 2min Rest

During each rest perform a heavy clean and jerk.

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Be sure to warmup on the erg and platform before attempting this max effort workout.

Perform a 1 minute row all out and then during the two-minute rest attempt a heavy snatch.  Focus on a strong core and keeping your hips connected to your hands.

Post your splits and loads for each movement.

Rowing WOD 8/29: 3 RFT – 1k Row, 4min Rest (w/ 3rds Cindy) – Post Time and Splits

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Rowing WOD 8/29:

3 Rounds For Time

1k Row

4min Rest*

*During Rest – Perform 3 Rounds of Cindy*

  • 5 Pull Ups

  • 10 Push Ups

  • 15 Air Squats

Today’s Rowing WOD is a beautiful combination of rowing, fitness, and mental toughness.  As we get prepped for our assessment week, today is a great opportunity to practice holding a consistent stroke rating and split for the whole race.  Your goal should be to hold a pace of about 2k+2 for all three pieces at a stroke rating of 28-32 s/m.

Set your monitors for intervals distance with 1,000 meters and 4 minutes of rest.  During the rest perform three rounds of Cindy.  Be efficient in your movement and keep a solid midline.  The faster you get through Cindy the more rest you’ll have to gather yourself mentally and attack the next 1k.  As you get fatigued stay positive and practice mental strength.  Focus on breathing, hitting your numbers, and pumping yourself up.  It’s only three rounds so get after it!

Post your overall time and splits for each 1k to comments.