Category Archives: Rowing

Rowing WOD 7/24: 10 x 200m w/ :45 rest – Post Fastest and Slowest

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Rowing WOD 7/24:

10 x 200m Row

w/ :45 rest

Intensity is the name of the game when we’re looking for results in the pursuit of fitness.  Regularly pushing your limits will give your body a chance to adapt as long as there is an appropriate amount of rest mixed in.  Today’s Rowing WOD is all about consistent intensity.  The only way to get used to race pace is to practice at race pace, both in terms of stroke rating and effort.  Below are some goals for you to keep in mind.  If you can consistently complete each interval in the noted amount of time you’ll be on your way to achieving the associated 2k time.

Post your Fastest and Slowest Interval!

Interval Time = 39 sec; Goal 2k Time = 6:30

Interval Time = 42 sec; Goal 2k Time = 7:00

Interval Time = 45 sec; Goal 2k Time = 7:30

Interval Time = 48 sec; Goal 2k Time = 8:00

Interval Time = 51 sec; Goal 2k Time = 8:30

Interval Time = 54 sec; Goal 2k Time = 9:00

Rowing WOD 7/23: 5 Starts, 20min Tech Row, 2x 500m – Post 500m Times

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Rowing WOD 7/23:

5 Starts

20min Technique Row

2x 500m Row

1st piece w/ a Start

2nd piece w/ a Sprint

In order to develop elite fitness one must develop and continually practice a wide variety of skills.  By learning to row efficiently the elite athlete will develop many of the same movement patterns and skills they seek in the daily hunt for health and fitness.  Rowing itself provides many skills to focus on and develop, like control, posture, timing, balance, and connection to name a few.  

Today’s Rowing WOD is a perfect opportunity to practice those skills and improve your efficiency.  After warming up, perform 5 starts with about a minute of rest in between.  A start is usually a set of shorter strokes that progressively lengthen out to get the flywheel or boat up to speed.  A common start sequence begins with a stroke from 3/4 slide, then 1/2 slide, then 3/4 slide, then a lengthen stroke, then a full stroke.  After each start assess whether or not you were precise in your movement.  Have a friend watch you.  See if you can dial in the length of each stroke and get your split down as far as possible by the fifth start.

After that pick three or four aspects of your technique that you want to focus on and row at steady pressure for twenty minutes.  The stroke rating should remain around 18 − 22 strokes per minute.  About every 10 strokes cycle through a different focus whether it be level hands, body preparation, connecting the seat with the hands, or slide control.  By the end of the twenty minutes you should be more consistent and more efficient with every stroke.

To end the day perform two 500m pieces.  The first should be performed with the starting sequence you practiced in the beginning.  The second should be consistent from the beginning and finish with a sprint.

Post your technique focus and 500m times to comments.

Rowing WOD 7/20: Peak Power Test then 2k Row – Post Power and Time

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Rowing WOD 7/20:

Peak Power Test

then

2k Row


If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rowing WOD 7/18: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 7/18:

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 7/17: CF Rowing Total – post score

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Rowing WOD 7/17:

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.