Category Archives: Rowing

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.

Rowing WOD 8/28: 10 x 250m w/ 1min Rest – Post Avg, Fastest, and Slowest Splits

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Rowing WOD 8/28:

10 x 250m Row w/ 1 min Rest

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but 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.  

Next week will be an assessment week for all you Rowing Fans interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute 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 Row, 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 Average, Fastest, and Slowest Splits to comments.

Rowing WOD 8/27: 2 x 20′ Varying Pressure – Post Total Meters

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Renegade Rowing Team Pushing Their Boundaries!

Rowing WOD 8/27:

2 x 20min Varying Pressure

1st 20min

  • 5min @ 14 s/m

  • 5min @ 16 s/m

  • 5min @ 18 s/m 

  • 5min @ 20 s/m

2nd 20min

  • 4min @ 14 s/m, 1min @ 20 s/m

  • 4min @ 16 s/m, 1min @ 22 s/m

  • 4min @ 18 s/m, 1min @ 24 s/m

  • 4min @ 20 s/m, 1min @ Open Rating

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last minute is open and should be based on how you feel.  Set the monitor for intervals-time with 20 minutes of work and 4 minutes of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

These stroke ratings may seem really low, but you should really take advantage of them to get the stroke sequence right and really groove proper movement patterns.  Try to keep the handle moving and eliminate any pauses in the stroke.  You’re looking for smooth, natural, continuous motion!

Novice rowers should focus on one part of the stroke for each 5 minute segment, like a horizontal handle path or a smooth power curve. 

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases during the one minute bursts.

Post the total meters rowed in today’s Rowing WOD!

Rowing WOD 8/25: Partner WOD – 8min AMRAP: Max Calories, Max Push Ups – Post Team Totals

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Chest Touches Floor and Hands Release

Rowing WOD 8/25:

Partner WOD

8min As Many Reps As Possible:

Max Calories 

Max Hand Release Push Ups

Switch at the top of Every Minute

Do you have a strategy for Fight Gone Bad? Do you know how to quickly transition into and out of the row? Today’s Rowing WOD is a great opportunity to develop both.  Go hard, but be consistent with your pressure on the erg.  This workout is only 8 minutes long to give you a sense for the effort needed during a 2k Row.  

One partner starts on the erg and the other does push ups.  At the top of every minute switch.  Each partner will get a chance to perform each exercise four times.

Post your teams total calories and total push ups to comments.  If you don’t have a partner share Renegade Rowing with someone new.

Rowing WOD 8/24: 8 x 500m w/ 2min Rest – Post Fastest and Slowest Time

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Rowing WOD 8/24:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

All week we’ve been focused on initiating with the legs and connecting our feet to our hands with a solid core.  To make it through a full 2k Race we must keep that focus and be turned on every stroke.  In a couple of weeks we’ll be retesting our 2k, so put the effort in now to hit the splits you want to see during your retest.

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your fastest and slowest times!