Tag Archives: exercise

Rowing WOD 11/4/13: AMRAP20 – 500m Row, 15 Push Ups – Post Score

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Rowing WOD 11/4/13:

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

When should you break the elbow? Learn more about the stroke with Renegade Rowing!

As Many Rounds As Possible in 20 Minutes of …

500m Row 

15 Push Ups

*Row each consecutive piece @14 s/m, @16, @18, @20, @22, … each round increase stroke rating by 2 beats

**If more than 3 consecutive strokes are taken at a different stroke rating, stop and complete a 5 Burpee penalty and then start that round over.

Now that the fall rowing season is winding down it’s time to take a week to gather ourselves before winter training kicks in to high gear.  Rowing Clubs will be popping up at gyms across the country over the next couple of weeks to begin training for indoor rowing events.  To set yourself up for a good indoor season take some time this week to really dial in your control, form, technique, and understanding of the stroke.  This week will include Rowing WODs to help build the skill set of the novice rower and refocus the veteran rower.  If you’re new to the sport of rowing take some time to feel out the stroke and go slower.  Veterans can challenge themselves by building power and ratio at the lower stroke ratings, but don’t over do it.  Their will be plenty of hard work in the coming weeks.

Post Score and Thoughts to Comments!

Rowing WOD 11/1/13: Peak Power and 2k Test – Post Peak Power and 2k Time/Split

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Rowing WOD 11/1/13:

The Ladies getting after it at the Renegade Rowing League last year!

The Ladies getting after it at the Renegade Rowing League last year!

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

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.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rowing WOD 10/30/13: “The Renegade Benchmark” – Post Time and Strategy

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Rowing WOD 10/30/13:

The Men's Junior Light 8+ Fish Head courtesy of WW Crew - a.k.a. "Cindy"

The Men’s Junior Light 8+ Fish Head courtesy of WW Crew – a.k.a. “Cindy”

“The Renegade Benchmark”

3 Rounds For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing.  Today’s assessment is a way to test your abilities in both.  It should give you an idea of your work capacity in the 12-15 minute range.  Try to row each 500m piece at a consistent pace to stay fresh for the other movements.

Post your time and strategy to comments.  What stroke rating and 500m split did you try to maintain?

Rowing WOD Demo with Renegade Rowing:

Rowing WOD 10/25/13: “Farm Erg” – 4RFT – 1k Row, 100m Farmer Carry – Post Time and Splits

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Rowing WOD 10/25/13:

How will you carry the erg?

“Farm Erg”

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

It’s starting to get cold, but if you can get outside and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rowing WOD 10/23/13: 4k Row w/ Control and Burpees – Post Time and # of Burpees

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Rowing WOD 10/23/13:Burpees and Rowing

4k Row w/ Control*

  • Row @26* s/m
  • 80% Effort
  • *Perform 5 Burpees every time the stroke rate deviates from a 26 for more than two strokes

Executing a game plan during a competition can really help keep you mentally strong and allow you to push right until the end.  A big part of developing a game plan on the rower is to develop your ability to control stroke rating and effort, how many strokes do you take per minute and how much force do you apply to the handle.

Today’s Rowing WOD is all about dialing in that ability to be precise, hold a stroke rating, and put out a consistent effort every stroke.  Each time you start rowing you’re allowed 5 strokes to get to a 26 stroke rating.  After that you’re only allowed two consecutive strokes not at a 26 stroke rating.  It’s ok if every now and then you deviate as long as within two strokes you get the rating back to a 26. Pick a split that you can maintain at 26 s/m and be consistent with your effort each stroke, it should be hard to say a full sentence.  Each time you catch yourself taking three strokes not at a 26 hop off the erg and do 5 Burpees.  If you’re looking for fun make them lateral erg burpees seen above.

Post your time and number of Burpees to comments!