Category Archives: Rowing

Rowing WOD 9/25: 12 x :30 On, :30 Off – Post Avg Split and Stroke Rating

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Rowing WOD 9/25:

12 x :30 On, :30 Off

@2k to 2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.  If you’re aerobic conditioning used in workouts like yesterday’s Rowing WOD is solid, then this is something you can work on to push even harder at the end of a competition.  While this fall we are focused on longer head race pieces like 4, 5, and 6k’s, we need to mix in shorter, high intensity pieces to be ready to walk through a boat or sprint for the line if we know a race is going to be close.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 9/24: 3x15min w/ 2min Rest – Post Total Distance

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Rowing WOD 9/24:

3x15min w/ 2min Rest

Row Each Piece As Follows:

5′ @18 s/m

4′ @20

3′ @22

2′ @24

1′ @26

Today’s workout is for finding rhythm and consistent power at different stroke ratings.  It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings.  To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.

Set the monitor for 15min On and 2min Off.  Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke.  Start out the first piece at a pace around 5k+15.  When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm.  If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13.  During the rest roll out your hips, hamstrings, and back.

Post your total distance for the workout.

Rowing WOD 9/22: “C2 Jump Street” – Post Time

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Rowing WOD 9/22:

“C2 Jump Street”

For Time…

500m Row

10 Rail Jumps

400m Row

20 Rail Jumps

300m Row

30 Rail Jumps

200m Row

40 Rail Jumps

100m Row

50 Rail Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump.  If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it.  Remember to land soft/quiet by cushioning with the legs.

Post your time to comments and let us know how the rail jumps go.

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

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Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 500m @ 18 spm (paddle light)

  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  What will it feel like?  How should it be paced?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 9/19: 6 RFT – 20 Split Squat Jumps, 750m Row – Post Time

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Renegade Rowing Team Docking at the Rumble

Rowing WOD 9/19:

6 Rounds For Time

20 Split Squat Jumps (each leg is 1)

750m Row (@5k to 5k-2 Pace)

One of the 10 general physical skills that we develop is agility.  Agility is an athlete’s ability to change direction or body position quickly and efficiently.  Agility is needed for shuttle sprints,  wall balls, dropping under an olympic lift, and throughout the rowing stroke.

In today’s Rowing WOD focus on keeping your body tall and quiet as you cycle through the split squat jumps.  Focus on smooth, explosive legs and hips.  Work for soft landings and continuous movement.  Then carry that idea into the row as you transition from the recovery to the drive and the drive to the recovery.  Hold a consistent pace for all 6 pieces and cycle your focus between technique and breathing.

Post your time to comments!