Category Archives: Strength

Rowing WOD 4/24/14: 3RFT – 500m Row, (21-15-9) Push Ups, (21-15-9) Power Cleans – Post Time and Game Plan

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Rowing WOD;

Working the skill of Suspension with athletes from MSCF!

Working the skill of Suspension with athletes from MSCF!

Complete For Time…

500m Row

21 Push Ups

21 Power Cleans (95/65 lbs.)

500m Row

15 Push Ups

15 Power Cleans (95/65 lbs.)

500m Row

9 Push Ups

9 Power Cleans (95/65 lbs.)

Today’s Rowing WOD is a perfect opportunity to take advantage of ratio and suspension.  Come up with a game plan that you can focus on and execute when the pain starts to kick in.  For the first 500m try sticking to a 28 stroke rating with good suspension to keep your breath and take advantage of your fresh legs.  Whatever you hold for a split, your goal will be to hold that split for the second and third rounds.  Each time you return to the erg your legs will be a little more gassed, so focus on keeping suspension, but rowing at a higher stroke rating to make the same split feel lighter.  For example, if you row the first 500m at a stroke rate of 28 s/m and a split of 1:50 /500m, then try the second 500m at a stroke rate of 30 s/m, and the third 500m at a stroke rate of 32 s/m.  If you aim for the same split of 1:50 /500m for both, the pressure exerted on the handle should feel lighter and easier to maintain.  Once you finish rowing be sure to practice a quick release and fall to the floor to begin your push ups.  For the push ups be sure to stay fresh and avoid going to failure so that you can keep moving and not wait around for your muscles to recover.  On the power cleans use your hips to move the weight and focus on fast elbows.

Have some fun creating a game plan and get after it!

Post your time to comments along with how you attacked this one!

Rowing WOD 4/23/14: AMRAP8 − 750m Row, 15 Plate Burpees – Post Score

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Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

As Many Rounds As Possible in 8min …

750m Row (@2k Goal Pace)

15 Plate Burpees (Do a burpee and hop onto a 45 lb. Bumper Plate)

In competition and training there is usually a prescribed time domain whether it’s a Chipper, AMRAP, Distance, or RFT setup.  When you’re training for competition or focused on achieving a goal/standard it helps to know you’ll have the energy and mental toughness required to perform for that entire time domain.  A 2k requires full commitment both mentally and physically for 6 to 8 minutes depending on your ability.  In preparation for our next 2k test and other summer competitions, we will be training this time domain at least once a week to focus on the intensity and mentality needed on race day.

Today’s Rowing WOD should be performed at high intensity as if it were race day.  Be sure to get a good warmup in that includes a few bursts at race pace.  The first 750m should be completed as if it were a 2k race.  Get a good start, 7-10 high strokes, and settle to your goal 2k pace.  You should be focused on efficient rowing that allows you to hold one split and one stroke rating all the way through.  During the 15 burpees focus on breathing and resetting your mind for the next 750m.  The burpees should be a fun challenge because they require a little accuracy to hop onto the plate without missing it.  The plate will ensure you’re being consistent with the work you do each rep.  As you start the second 750m dig deep and be ready to fight mentally with positive self talk.  The second 750m should be performed like the third 500m of your 2k.  The third 500m of a 2k is your opportunity to reach your goal.  If you can crush your splits in the third 500m of a 2k you will crush your goal.

Reaching your 2k goal starts today.  Get after it!

Post the number of complete rounds plus additional meters/reps to comments!

Rowing WOD 4/18/14: 7RFD – 1min On, 1min Off w/ 1 Bear Complex – Post Total Distance

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Rowing WOD:

Throwback to the UVM Crew Days!

Throwback to the UVM Crew Days!

7 Rounds For Distance …

1:00 Row for Meters

1:00 Rest w/ 1 Bear Complex @135/95 lbs. as follows

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Today’s Rowing WOD is an opportunity to push your 2k pace and put together all of the movements you’ve been training with the barbell.  Try to hold your 2k pace each round for as many rounds as possible.  If you can row sub 2k pace then do it!  For the Bear Complex you can combine movements if you are smooth.  For instance it could be a squat clean thruster into a behind the neck thruster if you’re proficient at the weight you’ve chosen.  Be sure to scale the weight as necessary so that you can complete the bear complex within a minute and start the next round on time.  Set the erg for Intervals Time, 1:00 of work and 1:00 of rest.  At the end of the workout you can look back at the memory and see all 7 minutes to total your distance and get your score for the day.

Post your total distance and the weight you chose for the Bear Complex to comments.

Rowing WOD 4/16/14: 2RFT – 1k Row, 60 Double Unders, 40 KB Snatches, 20 Box Jumps – Post Time and Splits

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Rowing WOD:

Active Shoulder at the Top!

Active Shoulder at the Top!

2 Rounds For Time …

1k Row (@2k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 2k race plan and how you are going to execute it on this workout.  Use the first round like it’s the first half of your next 2k and use the second round like it’s the second half of your next 2k.  Get comfortable consistently pulling your 2k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 1k’s to comments!

Rowing WOD 4/11/14: AMRAP12 − 250m Row, 10 DL, 10 HR Push Ups – Post Score and Avg Splits

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Rowing WOD:

Ever think about how you put the boat in the water? Learn how!

Ever think about how you put the boat in the water? Learn how!

As Many Rounds As Possible in 12min …

250m Row (@2k+3 to 2k+5)

10 Deadlifts (185/125 lbs)

10 Hand Release Push Ups

Rowing finally showed up in the Open this year.  What does that mean?  Going into Regionals or any competition this summer you will need to be prepared for more Rowing WODs!  If the organizers decided to throw in a short rowing piece with high load movements over a long duration you need to know exactly what pace you can hold to remain efficient and stay in contention.  You’re ability to row might not win a WOD, but it will set you up to win it with the other movements.

Today’s Rowing WOD is all about holding a consistent pace on the erg and pushing through the deadlifts and push ups.  If you want to get the full effect of this workout and be ready for competition you can’t coast.  If you can hold a pace of 3 split seconds slower than your 2k you will crush this.  It won’t be easy, so stay positive and focus on being smooth.  Keep breathing and get hungry for your next competition whether it’s in your own box or at Regionals.

Post the number of complete rounds plus additional reps to comments.  Also include your average splits for each 250m piece.