Category Archives: Strength

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.

Rest Day 8/23: What do you feel as you initiate the drive? What do you feel in a deadlift?

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Rest Day 8/23:

What do you feel as you initiate the drive?

What do you feel in a deadlift?

Rowing is awesome because it amplifies your senses and feeling x10, or at least it should if you’re not death gripping the oar.  For the rest day today do a short warmup on the erg just taking some light strokes.  Mix in a couple of full pressure tens and really feel what’s happening at the catch as yo initiate the drive.  Then do some deadlifts and feel what happens as you initially take the weight off the floor.  Go back and forth between the two and feel what’s going on.  What muscles are engaged?  What muscles are relaxed?  What can you focus on to ensure you’re initiating the stroke/lift with the legs and keeping your chest, hips, and hands connected?

If you have any revelations or good descriptors of what you focus on please share!

Rowing WOD 8/22: 750m Row; 4 Rds: 5 Deadlifts, 5 Wall Climbs; 750m Row – Post Time/Load

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Rowing WOD 8/22:

Complete For Time:

750m Row,

4 Rounds:

5 Deadlifts

5 Wall Climbs,

750m Row

Whether you’re picking up groceries off the floor, getting your body up off the floor, or taking a stroke during a race, you’re ability to transfer energy from your core to extremity will determine your success.  Your ability to transfer force from your feet to your hands and vice versa will get you where you want to go.  In Rowing applying pressure to the footboards and matching that feeling of pressure to the handle is what leads to a smooth, connected stroke.  

Today’s Rowing WOD gives us an opportunity to test our race pace at the 750m distance as well as develop our body awareness, core strength, and ability to connect the feet to the hands with a foundational lift and gymnastic movement.  For the deadlifts the prescribed weight for firebreathers is 315lbs for men and 275lbs for women.  Scale the weight accordingly.  For the wall climbs start on your belly with your feet touching a wall.  Then do a push up and walk your feet up the wall as you walk your hands toward the wall.  The goal is to touch your chest to the wall and then walk back down with control.  Scale by doing 3 instead of 5 or not going as high on the wall.

Post your time and load to comments!

Rowing WOD 8/18: 3 RFT – 25 Med Ball Cleans, 500m Row – Post Time

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Rowing WOD 8/18:

3 Rounds For Time

25 Medicine Ball Cleans (20#/14#)

500m Row

Functional Movements are glorious for both rowing and fitness.  They are the movements we need to survive AND excel in sports.  Functional movements are powerful, use multiple joints, and feel awesome when executed well.  Almost all functional movement involves the extension of the hips and the proper recruitment of muscles from core to extremity.  

When combining a foundational movement like the med ball clean with rowing on the erg there is an opportunity for skill transfer.  Athletes can use the med ball clean to promote good rowing form and rowers can use the med ball clean to focus on better hip extension and posterior chain engagement.  One main problem with athletes jumping on the erg for the first time is the tendency to clench and pull with the arms when all the work should be done by the legs and hips.  By engaging the legs first and getting full extension with loose arms on the med ball clean, the novice rower can think about and feel the same thing on the erg or in the boat.  For rowers looking for more power and speed, there is a lot to be gained in developing the ability to draw from the glutes and hamstrings during the drive and forcefully extend the hips as the torso opens.  Rowers should focus on driving through the heels and making the ball weightless with the hips.

For both movements in today’s Rowing WOD try to be smooth and efficient.  If you’re confident in your movement then push the pace.

Post time to comments!

Rowing WOD 8/4: 100 DU, 3rds (500m Row, 10 CTB PU), 100 DU – Post Time

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Rowing WOD 8/4:

For Time:

100 Double Unders

then,

3 Rounds of

500m Row

10 Chest To Bar Pull Ups

then,

100 Double Unders

Today starts and ends with a skill that requires rhythm, timing, balance, and accuracy, The Double Under!  If you’re not yet able to do double unders you can substitute three singles for every double.  In the middle have fun getting after those 500m pieces and do your best to go unbroken on the pull ups.

Post your time to comments!