Rowing WOD:
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 the third time we’ve tested the 2k this winter.
Post your 2k results to comments!
Rowing WOD:
RRC crushing 250’s in preparation for CRASH-B’s
3 Rounds for time…
500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)
Today’s Rowing WOD is all about intensity and efficiency. On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate. The minute you start to tense those arms and break the elbows early you’ll be finished. Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training. Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out! Intensity is defined as power and is how we get results. Get after it!
Post Time to comments!
Rowing WOD:
5 Rounds for time…
Stay Connected in the Wall Climb!
15 Calorie Row
10 Floor Press As Heavy As Possible
5 Wall Climbs
Today’s Rowing WOD is all about efficiency of movement and connection through the core. On the erg try to focus on the legs so that you save your upper body for the floor press and wall climbs. What’s cool about this workout is the need to learn suspension using your whole body. To efficiently row with your legs requires good connection and suspension from the catch throughout the drive. See the video below for a good suspension drill. On the wall climbs you must learn to stay connected through your core and not break at the midline in order to be efficient and suspend your weight on the hands as your feet climb up the wall. For the floor press feel free to use dumbbells or a barbell, just keep the shoulder blades pinched, elbows strong, and don’t drop the weight on yourself. Push the pace, breathe, and have some fun.
Post your time to comments and let us know how it goes!
Rowing WOD:
10 x :40 On, :20 Off (Race Pace)
Get After It!
If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces. The focus is maintaining race pressure and mentally executing a race plan. The goal is to be consistently strong through all 10 pieces. During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. Focus on your breathing and form.
The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace. The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices. The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up. The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it. When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!
CRASH-B’s are within the month! Really dial in your game plan and attack each piece. This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race. Focus on consistency and make every single stroke count.
Post your average 500m split to comments and share your game plan.
Rowing WOD:
“Hoppy”
Row As Many Meters As Possible in 10 minutes
Chest to the deck!
If jumping the erg can’t be done perform regular burpees.
Today’s Rowing WOD is a great one to challenge a training partner with! If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg. Focus on smooth rowing and being efficient. If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees. Be sure to push both thumbs down as you pull your toes up to loosen those straps. Remember, every minute on the minute you must complete 5 lateral erg burpees and you must start with burpees!
Post your total meters to comments.
Renegade Rowing 