Tag Archives: endurance sports

Rowing WOD 5/7/14: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Rowing WOD:

Complete For Time …

1. Buy In: 200m Run

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.

Rowing WOD 5/6/14: Congrats BC Men’s Rowing! – 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD:

Congrats to the Boston College Men's Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

Congrats to the Boston College Men’s Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

15 x :20 On, :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 5/5/14: “Spicy Steady State” 2x15min w/ 4min Rest – Post Total Meters

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Rowing WOD:

Thanks to all those that competed at the Renegade Rowing League on Saturday!

2 x 15min w/ 4min Rest

Complete Each 15min as Follows:

  • 4MIN @ 22, STEADY
  • 1MIN @ 28, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 30, FULL PRESSURE
  • 4MIN @ 22, STEADY
  • 1MIN @ 32, FULL PRESSURE

Steady state rowing is good for building aerobic base and rhythm.  It’s also a good method of active rest/recovery on your day off.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rowing WOD 5/3/14: 2 x 5min w/ 3min Rest; ME Race Pace – Post Splits and 2k Goal

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Rowing WOD:

Renegades attacking the 2k this winter!

2 x 5min w/ 3min Rest

  • Max Effort and Focus
  • @2k Race Pace

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

On Tuesday we fought to hold our 2k split for 3 minutes.  Today our goal is to push it further and hold it for five minutes.  Look back at Tuesday’s results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 2k Goal!

Rowing WOD 5/2/14: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD:

BC Men's Rowing in the Basin

BC Men’s Rowing in the Basin

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

We will be testing our 2k next Saturday.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.  When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

Post your time to comments!