Tag Archives: agility training

Rowing WOD 10/13: 6 RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time

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Wicked Good Nutrition’s Alex Black on Wall Balls

Rowing WOD 10/13:

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 8/18: 3 RFT – 25 Med Ball Cleans, 500m Row – Post Time

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Rowing WOD 8/18:

3 Rounds For Time

25 Medicine Ball Cleans (20#/14#)

500m Row

Functional Movements are glorious for both rowing and fitness.  They are the movements we need to survive AND excel in sports.  Functional movements are powerful, use multiple joints, and feel awesome when executed well.  Almost all functional movement involves the extension of the hips and the proper recruitment of muscles from core to extremity.  

When combining a foundational movement like the med ball clean with rowing on the erg there is an opportunity for skill transfer.  Athletes can use the med ball clean to promote good rowing form and rowers can use the med ball clean to focus on better hip extension and posterior chain engagement.  One main problem with athletes jumping on the erg for the first time is the tendency to clench and pull with the arms when all the work should be done by the legs and hips.  By engaging the legs first and getting full extension with loose arms on the med ball clean, the novice rower can think about and feel the same thing on the erg or in the boat.  For rowers looking for more power and speed, there is a lot to be gained in developing the ability to draw from the glutes and hamstrings during the drive and forcefully extend the hips as the torso opens.  Rowers should focus on driving through the heels and making the ball weightless with the hips.

For both movements in today’s Rowing WOD try to be smooth and efficient.  If you’re confident in your movement then push the pace.

Post time to comments!

Rowing WOD 7/25: “C2 Jump Street” – Row/Box Jump Ladder – Post Time

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Rowing WOD 7/25:

“C2 Jump Street”

500m Row

10 Box Jumps

400m Row

20 Box Jumps

300m Row

30 Box Jumps

200m Row

40 Box Jumps

100m Row

50 Box Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  Focus on consistency and rhythm for both the rowing and box jumps.  Take some time to do stretch out the quads and hips afterwards.  Checkout the barbell mashing that was posted a few days ago.  It’s money!

Post your time to comments and let us know how those legs do.

Rowing WOD 7/7: 15min AMMAP – 250m Row, GtO Ladder – Post Distance Rowed

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Rowing WOD 7/7:

15min As Many Meters As Possible

Row for Max Distance

Every 250m you must perform a compounding amount of ground-to-overhead:

After your first 250m row perform 1 GTO (heavy)
After your second 250m row perform 2 GTO
After your third 250m row perform 3 GTO

Olympic lifters are known for their power and speed, two skills required to move boats fast.  Today’s Rowing WOD is an opportunity to build and test your power and speed in rowing and lifting.  Decide on whether you want to focus on your clean and jerk or snatch and pick a weight that is appropriately heavy for that lift.  Keep a solid midline while rowing and lifting especially as you fatigue.

Post your distance rowed in 15 minutes.

Rowing WOD 6/26: 12x :30 On :30 Off, Post Your Avg Split!

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Rowing WOD 6/26:

12x :30 On :30 Off

@2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!  This an opportunity to get used to consistency and speed at race pace.

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.