Category Archives: Rowing

Rowing WOD 7/9: 3x10min w/ 2min Rest – Post Stroke Ratings

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Rowing WOD 7/9:

3x10min w/ 2min Rest

1st 10min: (hold one stroke rate)

  • 2min @ 2:20
  • 2min @ 2:18
  • 2min @ 2:16
  • 2min @ 2:14
  • 2min @ 2:12

2nd 10min: (hold one stroke rate)

  • 2min @ 2:15
  • 2min @ 2:13
  • 2min @ 2:11
  • 2min @ 2:09
  • 2min @ 2:07

3rd 10min: (hold one stroke rate)

  • 2min @ 2:10
  • 2min @ 2:08
  • 2min @ 2:06
  • 2min @ 2:04
  • 2min @ 2:02

 Today’s Rowing WOD is an opportunity to learn about stroke rating, rhythm, ratio, pressure, and control.  The goal is to pick one stroke rating for each 10 minute piece and hold it through all of the 2 minute shifts.  This will force you to control the recovery.  Try not to pause anywhere in the stroke.  The goal is to maintain continuous, smooth motion throughout the stroke, but to vary the speed/rhythm of the drive time versus the recovery time.  For the really high /500m splits the recovery may take two or three times as long as the drive.  Remember the recovery is an opportunity to breathe and relax, not to rush up the slide for the next stroke.

If you can master this workout you’ll be able to have full control over your pressure and effort in a WOD.  Instead of being afraid of rowing, you’ll be able to say – I’m going to hold this stroke rating and this split for this long – then I’ll be ready to hop off and crush whatever comes next.  Over the next few weeks we’ll be increasing the intensity of these types of pieces, so start developing your sense of control now while the intensity is less.  Really focus on your posture, sequencing, and form if you’re confident in your ability to control the split and the stroke rating.

Post your stroke ratings for each piece and share your thoughts on control.

Rowing WOD 7/7: 15min AMMAP – 250m Row, GtO Ladder – Post Distance Rowed

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Rowing WOD 7/7:

15min As Many Meters As Possible

Row for Max Distance

Every 250m you must perform a compounding amount of ground-to-overhead:

After your first 250m row perform 1 GTO (heavy)
After your second 250m row perform 2 GTO
After your third 250m row perform 3 GTO

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Decide on whether you want to focus on your clean and jerk or snatch and pick a weight that is appropriately heavy for that lift.  Keep a solid midline while rowing and lifting especially as you fatigue.

Post your distance rowed in 15 minutes.

Rowing WOD 7/6: 6 x 2min w/ 1:30 Rest – Post your Splits

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Boston 4th of July Sunset over the Basin

Rowing WOD 7/6:

6 x 2min w/ 1:30 Rest

Hopefully everyone had a great 4th of July  and rest day yesterday.  I had a blast at the Boston Fireworks, which never cease to amaze, even with a lightning storm delay.

No matter what you’ve been up to it’s always good to come back from a rest day with renewed focus and motivation to hit your training hard.   Use today’s Rowing WOD to dial in your pace and strategy.  Use this opportunity to firm up your 2k race plan and test out your race pace.  This should be max pressure every piece.  Use the first 2 pieces to practice the start, the second 2 pieces to practice the body, and the last two pieces to practice the finish.

Post your splits to comments!

Rowing WOD 7/4: “America!” – Post Your Times

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Rowing WOD 7/4:

“America!”

250m Row, 200m Run

500m Row, 400m Run

1k Row, 800m Run

Before celebrating with barbecues and fireworks, crush this Rowing WOD for America!

Do you have a strategy for your running and rowing?  Do you know your standard times for the various distances seen in many WODs?  Here’s a chance to work on both.  For today’s Rowing WOD use the undefined rest function on your Performance Monitor so that at the end you not only have the overall time, but individual times for each distance and discipline.  It will be nice to have an idea of what you’re capable of for each distance during a WOD, especially when it comes to planning for a competition.

Post your overall time and individual times to comments.

Rowing WOD 7/3: 15x :20 On :40 Off – Post Fastest and Slowest Splits

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Rowing WOD 7/3:

15 x :20 On :40 Off

Max Pressure

Developing power through high intensity is key to developing elite fitness and general physical preparedness.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus during the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.

Post your fastest and slowest splits to comments.