Category Archives: Strength

Rowing WOD 8/22/14: “Rowing Annie w/ Push Ups” – Post Time

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Rowing WOD:

Rowing Annie w/ Push Ups – For Time…

Keep good posture on the Double Under's!

500m Row
50 Double Unders
25 Push Ups
400m Row
40 Double Unders
20 Push Ups
300m Row
30 Double Unders
15 Push Ups
200m Row
20 Double Unders
10 Push Ups
100m Row
10 Double Unders
5 Push Ups

Today’s Rowing WOD is a great take on the classic Girl WOD Annie.  The rowing pieces are descending in length, so a good goal would be to hold the average 500m split that you row on the first 500m all the way through the rest.  If you can finish the last 100m in 10 strokes you got game!  Be sure to breathe and find a consistent rhythm for the double under’s and sit ups.

Long time Renegade Larry finished in 18 minutes last time he did this.  I’m looking forward to seeing everyone crush it.  I’ve substituted the push ups for the sit ups to give you guys a break from the sit ups we did on Wednesday.  I’m sure this version will be just as spicy.

Attack it and post your time to comments!

Rowing WOD 8/20/14: 2k Row; 5Rds – 10 OHS, 10 Sit Ups; 2k Row – Post Time and Splits

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Rowing WOD:

Renegade Rowing Workout

For Time …

Row 2k (@5k-1 Pace);

Then 5 Rounds of …

10 Overhead Squats w/ Empty Barbell

10 GH Sit Ups to Parallel (sub w/ abmat sit ups or v-ups);

Then Row 2k (@5k+3 Pace)

When rowing longer distances like 4k to 10k it helps to have a game plan.  Usually that game plan is to negative split.  Row the first thousand meters at an easy pace and then start to chip away and push harder through the middle and the end.  That plan doesn’t always work, but if you can find a way to be mentally strong and clear your head as if each 2k is a whole new race than there’s a chance you’ll get it done with a negative split.

Today’s Rowing WOD is a beast and a game plan will definitely be required.  A great goal would be to hold the same split for the first 2k and the last 2k.  That being said, there is a lot of work in the middle that will tax the arms and core.  Your ability to transfer power from feet to hands will be challenged at the start of your second 2k.  When you first start rowing again try to focus on power from the legs until your body and arms come back to normal.  If every muscle in your body is obliterated then just focus on being smooth and efficient with your technique and energy use.  If you can, mentally reset for the second 2k and hold a pace of 5k+3.

Post your overall time and average split for each 2k to comments.

Rowing WOD 8/19/14: 3k, 2.5k, 2k – Post Avg Splits

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Rowing WOD:

More pics from Rowing/Running/Wod/Running/Rowing coming soon!

3k Row

  • (@5k+3 Pace)
  • 6min rest

2.5k Row

  • (@5k+1 Pace)
  • 5min rest

2k Row

  • (@5k Pace)

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 5k+3, 5k+1, 5k for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?

Rowing WOD 8/15/14: AMRAP10 − 1 HSPU, 100m Row, … – Post Rounds + Reps

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Rowing WOD:

Renegade Rowing Team after a solid practice learning the Triple Pause Drill.

As Many Rounds As Possible in 10min …

1 Handstand Push Up, 100m Row

2 Handstand Push Ups, 200m Row

4 Handstand Push Ups, 400m Row

8 Handstand Push Ups, 800m Row

… keep doubling the reps and distance each round.

Today’s Rowing WOD provides a chance to work on maintaining a tight midline and building our aerobic capacity.  No matter what scale you’re doing for the Handstand Push Ups, be sure to lock your ribs down with a tight belly, squeeze your butt, and point your toes to create tension throughout your whole body.  This will work both your core stability, needed for better posture in the boat, and your ability to transfer force to the oar.

After each set of HSPU get right on the erg and get the wheel spinning.  Try to keep steady pressure and hold a consistent split until you get your breath back.  Once your breath returns try to negative split the rest of the piece with a solid sprint in the last 100m.  The idea is each piece will get longer and you’ll have to rely on good form and breathing to get through it.  Dig deep and get after it!

Have a goal of the splits you would like to hold for each piece.  Just like the HSPU, focus on a solid core as you approach the catch and initiate with the legs.  Try to get as much power as you can from the legs to save your upper body for the HSPU.

Post your score, rounds + reps (every 10m is 1 rep), and any scales to comments.

Rowing WOD 8/13/14: 3RFT – 1k Row, 15 DL @50% – Post Time, Load, and Avg. Splits

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Rowing WOD:RR Deadlift

3 Rounds for Time …

1k Row

15 Deadlifts @50% of 1RM

Last month we performed a similar Rowing WOD on 7/9/14.  In light of the upcoming Fall season the volume and load have been increased slightly.  Look back at your results and see if you can pull similar if not faster splits at this longer distance.

Today’s Rowing WOD is an opportunity to focus on consistent speed and intensity.  During the Deadlift find a smooth rhythm and keep a tight midline so that you can touch and go unbroken for all 15 reps.  Try to feel the amount of pressure you have to put into the floor and the bar each rep.  If you can anticipate and maintain even pressure through each lift you’ll be able to save energy and go faster.  When getting back on the erg try to feel the same thing.  Try to push the same amount each stroke and transfer the same amount of pressure to the handle each time.  Remain efficient on the erg by holding one split, as low as possible, through each piece.  Keep working on good form and do so at the highest intensity possible.  That’s how you’ll start to drop your 500m, 1k, and 2k times.

Remember, if you’d like to get on the water with the Renegade Rowing Team, sign up for a consultation with Coach Pat today.

Post your overall time, load, and average splits for each piece to comments.