Category Archives: Rowing

Rowing WOD 10/2: 12 x :40 On, :20 Off – Post Avg Split and Total Calories

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Are you ready for the Renegade Rowing Club? It’s coming this November!

Rowing WOD 10/2:

12 x :40 On, :20 Off

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. 

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments.

Rowing WOD 10/1: 4 x 10min w/ 1min Rest – Post Avg Splits and Focus

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Rowing WOD 10/1:

Congrats to all crews at 2012 Textile River Regatta Yesterday

4x10min w/ 1 min Rest 

As Follows:

4min @18 Steady, 1min @20 Pressure

4min @18 Steady, 1min @20 Pressure

1min Rest 

4min @20 Steady, 1min @22 Pressure

4min @20 Steady, 1min @22 Pressure

1min Rest

4min @22 Steady, 1min @24 Pressure

4min @22 Steady, 1min @24 Pressure

1min Rest 

4min @24 Steady, 1min @26 Pressure

4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Life and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your results from last month.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces like the 5k.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 9/29: Lateral Erg Burpees & Rowing – Post Time

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Rowing WOD 9/29:

1k Row

10 Lateral Burpees (over the erg)

800m Row

10 Lateral Burpees

600m Row

10 Lateral Burpees

400m Row

10 Lateral Burpees

200m Row

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.  The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail.  Each time over the erg is one rep.

Post your time to comments!

Rowing WOD 9/28: 5 x 5:00 w/ 2:00 Rest – Post Avg Splits

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Rowing WOD 9/28:

5 x 5:00 w/ 2:00 Rest

Max Pressure @ 5k to 5k-2

This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water.  From here on out there are regattas every weekend in October.  Today’s Rowing WOD is a chance to dial in that race pace and really get after it.  Focus on consistency each piece and breathing during your recovery.  Your goal should be to pull the same split every piece.

Post your average splits to comments.

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!