Category Archives: Strength

Happy 4th of July! Row 2k! – #RowStrong

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our first test of the Summer season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing your 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Happy 4th of July!  Go America!

S&C WOD 7/1/15: “High Noon Mod” – 12-10-8-6-4-2 of Row, BJ, and PU – Post Time

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Happy July!  Get pumped, race day is coming!

Game Faces are on! Bring on that 2k!

Strength and Conditioning WOD:

“High Noon Mod”

For Time Complete 

12-10-8-6-4-2

Row for Calories

Box Jumps (24/20)

Push Ups

In today’s Rowing WOD really focus on good connection and suspension with the legs.  In this workout you will perform the work as follows: complete 12 calories on the erg, then 12 box jumps, then 12 push ups, then 10 calories, 10 box jumps, 10 push ups, … and so on. Coming off the push ups your arms may be feeling it so work for efficiency and power with the legs on the erg.  Also, be sure to strive for virtuosity and complete each rep of the box jumps and push ups according to the standards of performance.  For box jumps you’re hips must be fully open above the box and for push ups your chest must touch the ground.  For maximum fun grab a partner and have a High Noon Showdown!  Who can make it to the end first? 3-2-1 Go!

Post time to comments!

S&C WOD 6/26/15: Re-Test: AMRAP12 – 12 Air Squats, 9 Push Ups, 6 Box Jumps, 400m Row – Post Score

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Strength and Conditioning WOD:

The RRC attacking the 2k Row!

Re-Test: AMRAP12

12 Air Squats

9 Push Ups

6 Box Jumps

400m Row

  • Post Score to Comments.

Our next 2k is almost here!  Get in some solid work each day from now until then and be sure you’re recovering and feeling good.

Today’s Focus is Strength and Conditioning. Practice full range of motion in all movements.  If your form is solid, then go as fast as possible.  Push the intensity and get fired up like it’s the third 500m of your 2k.

Get after it and have a solid weekend!

Strength and Conditioning WOD 6/24/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

RRTP and S&C WOD 6/22/15: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

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Howdy Renegades!  Did everyone have a good Father’s Day?  I hope you all enjoyed the Summer Solstice and you’re ready to kick some butt as the days start to get shorter.  Here is the training plan for the week:

RR Training Plan 6-22-15

Nick and Thor all Smiles

Conditioning WOD:

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

RR CRASH-B Coach PatCheckout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

I’m working on putting the details together for a Summer Renegade Rowing Club for July.

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

Give us your best and share your results and experience to comments!