Category Archives: Strength

Conditioning WOD 1/15/14: ReTest – 250m Row, “Helen”, 250m Row – Post Time and Splits

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Rowing WOD:

Heat 3 at the first RRL in December! Register for January's Event Here.

Heat 3 at the first RRL in December! Register for January’s Event Here.

10′ Erg Warmup: Start w/ Reverse Pic Drill and Pic Drill

3×20 Starts – 1/2 stroke, 3/4 stroke, full stroke (Half Speed, Half Pressure)

Conditioning WOD:

Complete for Time…

1. Buy In: 250m Row

2. “Helen” – 3 Rounds

  • 400m Run
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

3. Cash Out: 250m Row

  • Go faster than last week!
  • Post Time and Splits to Comments.

Strength WOD:

20 GHD Sit Ups then,

Superset

1a. 7×4 Dips

1b. 7×4 Pull Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish 250m, but be smooth and efficient through “Helen”.  Focus on breathing and consistent pace.  If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

This week is a competition week in the Renegade Rowing Training Plan.  Today is your opportunity to compete against yourself and everyone else on your team to improve your performance from last week.  Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.

Strength WOD 1/13/14: 3×8 Deadlift – Post Loads

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Rowing WOD:

Heat 2 of the Renegade Rowing League!

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

1min @28

  • Post Distances to Comments

Strength WOD:

3×8 Deadlift

  • Post Loads to Comments

Conditioning WOD:

“13.2” – AMRAP10

5 Shoulder to Overhead (115/75 lbs.)

10 Deadlift (115/75 lbs.)

15 Box Jumps (24/20 in.)

  • Post Rounds and Reps to Comments

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.

Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps.  If you have time push it out with the second workout from last years Open and see if you’ve gotten any fitter.

Let’s get off to a good start to the week!

Post your loads and results to Comments!

Rowing WOD 1/11/14: 6×2:00 w/ 1:30 Rest – Post Best Split

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Rowing WOD:

The women getting after there 2k at the Renegade Rowing League - next race is January 25th!

The women getting after their 2k at the Renegade Rowing League – next race is January 25th!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3x10RM Shoulder Press

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps

Conditioning WOD:

6 RFT

1 Wall Climb

50m Bear Crawl

5 Front Squats (115/75 lbs)

50 Double Unders

  • Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 25th at 11am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Rowing WOD 1/10/14: EMOM20 – Row 40sec @2k+7 – Post Distance and Avg Split

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Rowing WOD:

Nick going long and stroke at the RRL! Who's coming January 25th?

Nick going long and strong at the RRL! Who’s coming January 25th?

Every Minute On the Minute for 20min

Row :40 On @2k+7 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @24 s/m

Minutes 5-8 @26 s/m

Minutes 9-12 @28 s/m

Minutes 13-16 @26 s/m

Minutes 17-18 @24 s/m

Minutes 19-20 @22 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Snatch (95/65 lbs.)

1-2-3-4-5 Lateral Burpees Over the Bar

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Should Be Touch and Go
  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Olympic Lifting movements today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

Strength WOD 1/9/14: 3x10RM Back Squat – Post Load and Reps

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Rowing WOD:

A middle school athlete getting after his first race ever at the Renegade Rowing League!

A middle school athlete getting after his first race ever at the Renegade Rowing League!

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3x10RM Back Squat

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

5 Pull Ups

10 Overhead Squats (95/65 lbs.)

5 Dips

10 Calorie Row

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

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