Tag Archives: agility training

Rowing WOD 11/15/14: 2k Row w/ 4 LEB’s EMOM – Post Time

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Rowing WOD:Lateral Erg Burpee Air

2k Row

w/ 4 Lateral Erg Burpees Every Minute On the Minute

Welcome to the Weekend!  Get excited because everyday is another day closer to the start of the Renegade Rowing League (RRL) and the CRASH-B’s.  The First Renegade Rowing League race of the season will be held next Saturday, November 22nd at 8am.  Sign up here if you’d like to join us and compete!  If you or your gym is interested in competing at the RRL please let me know – pat@renegaderowing.com.

Chest to the deck!

Today’s Rowing WOD should provide some fun and motivation for the RRL!  This 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 4 lateral erg burpees!

Post your time to comments.

Rowing WOD 10/15/14: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores

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Rowing WOD:

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

1. 2k Row @5k+7

2. 1 Mile Run (easy pace);

3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.

  • Every Minute On The Minute for 10min Perform…
  • Max Reps in 20sec
  • Focus on Form, Rhythm, and Speed on the Drive

4. Perform in Teams of 4 – Split Up Work As You See Fit

  • 50 Slam Balls (20/15 lbs.)
  • 100 Partner Squat Med Ball Throws (20/14 lbs.)
  • 100 Ring Rows

5. 1 Mile Run (easy pace)

6. 2k Row @5k+7

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The sumo deadlift high pulls are for power and speed on the drive.  Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.  There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice.  They’ve been working hard in preparation for the Head of the Charles this weekend.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your scores to comments.

Rowing WOD 10/13/13: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row! Training as a team raises both intensity and fun!

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing (From over two years ago! Back when this adventure began!)

Rowing WOD 5/30/14: 5RFT – 2min Row, 20 Sit-Ups, 10 Box Jumps – Post Time

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Rowing WOD:

RRT practicing the release in singles!

RRT practicing the release in singles!

5 Rounds For Time …

2:00 Row @2k+20

20 AbMat Sit-Ups

10 Box Jumps (24/20 in.)

Hello Summer!!!  It’s been a solid couple of weeks of training.  Regionals are this weekend, Memorial Day “Murph” came and went, and now some of us might be a little sore and recovering from the change in seasons.  It’s always good to keep moving even if we’re feeling sore to promote proper recovery and keep our consistency in training.  Rowing, especially after a hard day of training, is a great way to recover and warm down.  It can be very effective at flushing out metabolic waste and resetting our bodies.  Next time you hit a benchmark WOD be sure to take 5 minutes to row lightly afterwards.

Today’s Rowing WOD is all about getting some aerobic work in, executing your control on the erg, and working some skill with the box jump.  During the 2 minute row fight for control and consistency in both your form and the amount of effort you put into each stroke.  Hold a split that is 20 seconds slower than your 2k split.  Try to stay long and fluid without pausing anywhere, especially at the finish.  Those hands should come in at one speed and swing away at the same speed with no pause at the body.  Find a consistent pace for the sit-ups and be sure to achieve full range of motion.  On the box jumps try to rest on top and rebound off the floor.  No matter what land soft on the box with your knees out.  Focus on using your hands to scoop yourself out of the bottom as you jump.

Move well, be consistent, and have some fun!

Post your time and your splits for each round to comments.

Strength WOD 3/19/14: EMOM10 – 3 Power Snatch – Post Loads

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Rowing WOD:

Some Renegades attacking the 2k at the Renegade Rowing League last month.

The Renegade Rowing League 1k is coming … Join the Renegade Rowing Team to compete!

3 Rounds (60 strokes per round)

20 Strokes – Rear of Erg Elevated on 45# Plate

  • Focus: Be prepared for the catch by controlling the recovery and feeling the weight come on to your feet.

20 Strokes – Rowing Feet Out

  • Focus: Stay connected to the footboards and on top of your sit bones through the finish by pointing the toes and pulling the handle all the way to the body, vs. pulling your body to the handle.

20 Strokes – Row Feet Strapped in and Build to Full Pressure

  • Focus: Keep the control gained in the first drill and the connection to the foot boards from the second drill.  Build to Full Pressure over 10 strokes and hold strong for 10 strokes.
  • Post Average Split for the last 20 strokes of each round to comments.

Strength WOD:

Coach Pat getting after the Snatch!

Coach Pat getting after the Snatch!

EMOM10

3 Power Snatch

  • As Heavy As Possible without losing Speed Through The Middle.
  • Post Loads to Comments.

Superset:

6×5 Pull Ups

6×5 Dips

Conditioning WOD:

4 RFT

10 Overhead Squats (95/65 lbs.)

10 Push Ups

250m Row

Today’s Rowing WOD is an opportunity to use rowing as a warmup and practice the skills of control and connection.  The Strength WOD is an opportunity to build power and speed on the drive and then transfer those skills to your rowing stroke in the Conditioning WOD.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat and erg.  Push hard in the metcon and get that heart rate and breathing up.

One more day until “14.4” is released!  Keep up the good work!