Rest Day:
What Competition are you training for this Fall?
An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in. As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to.
What are you training for in the next couple of months? Who are you training with? Challenge a training partner to compete with you. Share what competitions you’re training for to comments!
Rowing WOD:
As Many Rounds As Possible in 25min of…
Round 1
*Every Round double the distance and add 5 reps to each movement
Round 2
Round 3
Round 4
etc…
Today’s Rowing WOD is an opportunity to practice mental toughness and pacing. When you feel fresh in the beginning try to remain efficient and don’t blow up. The goal is to keep an even pace all the way through. Try to pick one split and hold it for each erg piece. Also have a game plan for the clean and jerks and push ups. Try to touch and go unbroken, but know exactly how many you’ll do before taking a short break. Manage your rest and keep moving. When things start to get tough and painful through the middle focus on form and have a couple of positive thoughts ready to go. Stay focused on making each rep clean and staying in the moment.
Row well and work hard.
Post your score, rounds + reps, to comments.
Rowing WOD:
3 x 2k w/ 5min rest
1st 2k:
Rest 5min
2nd 2k:
Rest 5min
3rd 2k:
Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically? If you’ve been trying to break a 7 minute or 8 minute 2k, you’re probably wondering, what will it feel like? How should it be paced? What can I do to improve upon my last 2k?
Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k. Set the monitor for 2,000m of work and 5 minutes of rest. During the first 750m hold the prescribed pace and really execute with form and efficiency. Then paddle out for the next 250m . At the 1000m mark build back up and row the next 750m at the prescribed pace. Finish with a paddle to recover. The second and third 2k will be executed similarly.
To see your consistency during the race pace portions set the monitor to record split lengths of 250m. This is done on the screen when you enter the work and rest. After the workout go into the memory and check it out.
Post your goal 500m Split and how you executed the 750m portions of today’s Rowing WOD.
Rowing WOD:
4 Rounds For Time
15 Burpees
150m Row
Tomorrow we test our 500m. Are you ready? Do you have a game plan? What will your focus and split be for every 10 strokes? Will you complete it in 50 strokes or will the rating be higher and require 60 strokes? A few things to think about as you mentally prepare for tomorrow.
Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow. The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes. See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test. When you transition to the burpees work on the quick release and rolling right to the floor without standing up.
Fire it Up! Weekend here we come!
Post time and splits to comments.
As part of the Renegade Rowing Team Warm-Up, we always practice team squats as if we were in the boat. It helps to learn how to follow and time the catch with the rest of the boat. If you’re interested in Rowing on the water Renegade Rowing might be a great option for you. Check it out!
Rowing in an 8+ involves a lot of the same control and timing as team squats. Have you ever tried doing a movement in sync with another person? How about with 7 other people?
Share your thoughts on team squats? Have you ever performed them in a team wod?
Renegade Rowing 