Category Archives: Strength

Rowing WOD 8/1: “Jackie” – 1k Row, 50 Thrusters 45#, 30 Pull-Ups – Post Time

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Rowing WOD 8/1:

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  We’ll be adding on to “Jackie” in the future, so get used to her and crush it!

Post your time to comments!

Rowing WOD 7/30: 4 x 8min Tech Row; 3×10 Strokes – Post Focus & Distance

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Rowing WOD 7/30:

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rowing WOD 7/25: “C2 Jump Street” – Row/Box Jump Ladder – Post Time

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Rowing WOD 7/25:

“C2 Jump Street”

500m Row

10 Box Jumps

400m Row

20 Box Jumps

300m Row

30 Box Jumps

200m Row

40 Box Jumps

100m Row

50 Box Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  Focus on consistency and rhythm for both the rowing and box jumps.  Take some time to do stretch out the quads and hips afterwards.  Checkout the barbell mashing that was posted a few days ago.  It’s money!

Post your time to comments and let us know how those legs do.

Rowing WOD 7/21: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 7/21:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts 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: