Tag Archives: endurance sports

Rowing WOD 8/11: 1k Row, 10 Lateral Burpees, 800m, 10 LB, 600m, 10 LB, 400m, 10 LB, 200m – Post Time

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Rowing WOD 8/11:

1k Row

10 Lateral Burpees (over the erg)

800m Row

10 Lateral Burpees

600m Row

10 Lateral Burpees

400m Row

10 Lateral Burpees

200m Row

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.  The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail.  Each time over the erg is one rep.

Post your time to comments!

Rowing WOD 8/10: 4 x 1k w/ 3min rest – Post Fastest and Slowest

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Rowing WOD 8/10:

4 x 1k w/ 3min rest

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

 Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 8/8: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD 8/8:

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

Rowing WOD 8/6: 2 x 19min Pyramids w/ 2min rest – Post avg 500m splits

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Rowing WOD 8/6:

Double Pyramids

2 x 19min w/ 2min rest between

(4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18)

Rhythm and Endurance are two necessities for successful competition in WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s rowing wod the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.  

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re average 500m splits to our comments as well as your thoughts on Ratio.

Rowing WOD 8/3: 500m, 2×1,500m, 500m – Post 500m Times

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Kathryn performing a start!

Rowing WOD 8/3:

500m (Start – 2k Race Pace)

  • 2min rest

1,500m (2k+5)

  • 5min rest

1,500m (2k+5)

  • 2min Rest

500m (2k Race Pace – Finish)

Performing and reaching your goals is all about developing and executing a process that will get you there.  Whether it’s getting that first muscle up by working gymnastic progressions or learning to hold a consistent 500m split for rowing a 2k.  Today’s Rowing WOD is a chance to work on the start and finish of your 2k race plan and develop your ability to hold a consistent split.  For the first piece perform a 3-5 stroke starting sequence, a high 7-10 strokes, and then settle into your goal 2k pace.  For the 1,500m pieces settle in and hold a consistent pace that is 5 seconds higher than your goal 2k pace.  Try to keep the split within one second of that 2k+5 pace.  To end the workout hold your goal 2k pace for 250 meters and then sprint to the finish with whatever you have left.

Post your 500m times for the first and last piece!

Here are some goals to shoot for:

6:30 2k = 1:37 /500m

7:00 2k = 1:45 /500m

7:30 2k = 1:52 /500m

8:00 2k = 2:00 /500m

8:30 2k = 2:07 /500m