Rowing WOD:
2k Row
Today’s Rowing WOD is a 2k Row. It’s a test of how much pain and glory you can endure over seven to eight minutes. Grab some friends and get after it. This is our first test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!
Post your 2k results to comments!
Rowing WOD:
Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League!
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
3. 500m Row (like finish of 2k)
Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments along with your average split for each 500m.
RR Decal for Competitors at Renegade Rowing League!
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share what you do for a warmup when rowing is involved in the workout. What is your focus?
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
Rowing WOD:
The Renegade Rowing Cup is ready! Are you?
“High Noon”
For Time Complete …
12-11-10- … -3-2-1
Row for Calories
Box Jumps (24/20)
Push Ups
In today’s Rowing WOD really focus on good connection and suspension with the legs. In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 11 calories, 11 box jumps, 11 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg. Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance. For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground. For maximum fun grab a partner and have a High Noon Showdown! Who can make it to 1 first? 3-2-1 Go!
Post time to comments!
Rowing WOD:
The Shallow V
6 x 650m w/ 1:45 Rest
Are you ready for your next 2k? Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. Keep after your training as we go through December and the Holidays. It will be January before you know it and CRASH-B’s is right around the corner. There will be more to come on preparing for the 2k.
Post your average splits for each piece to comments!
Renegade Rowing 