Tag Archives: exercise

Rowing WOD 9/12: For Time – 4k Row, 30 Power Cleans, 20 Push Press, 10 Push Ups – Post Time

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Rowing WOD 9/12:

For Time –

4k Row

30 Power Cleans (95/65)

20 Push Press (95/65)

10 Push Ups

Use today’s Rowing WOD as a test of your 4k row if you’re entering any fall regattas.  Try to hold the split and stroke rating you would like to hold during the actual race.  Throughout the WOD really focus on smooth, efficient connection whether you’re rowing or lifting.  Have a race plan for each 500m of the 4k row and then execute.  When you move on to the lifting try to  go unbroken and keep a solid midline.  The extra work at the end will step up your game when it comes to sprinting it out in the last 500m come race day.

Grab a partner to compete against, push yourself, and have fun!

Post your overall time to comments!

Rowing WOD 9/11: 10 x 2min On, 1min Off @5k Pace – Post Total Distance and Avg Split

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Full Compression at the Catch

Rowing WOD 9/11:

10 x 2min On, 1min Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent or Negative Split Each Piece

Any WOD over 15 minutes becomes a test of your endurance and stamina, especially if it’s a monostructural WOD with just one exercise.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving that endurance and stamina.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min of work and 1min of rest.  During the 1min of rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/8: “Fran” 21-15-9, Thruster 95/75, Pull Up – Post Time

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Rowing WOD 9/8:

“Fran”

21-15-9

Thruster 95/75 lbs

Pull Up

Hello Rowing WOD Fans!  It’s been a solid week of Rowing assessments.  How have you done?  What needs the most work?

Our assessment week wouldn’t be complete without a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?

Post your Time and thoughts to comments!

Rowing WOD 9/5: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 9/5:

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 9/3: 5k Row – Post Results

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Rowing WOD 9/3:

5k Row

It’s been 7 weeks since our last 5k, how has your aerobic capacity and endurance improved?  Today’s assessment will give you an idea of both your aerobic capacity and endurance.  Set your monitor for 5,000 meters and get after it.  Be sure to record your time, average 500m split, average stroke rating, and average watts.  This will give you an idea of your work capacity over about 20 minutes.

For those wondering why we’re doing such a long test and how to attack it, think of this as a Girl Wod like “Mary”.  The athlete who can efficiently and effectively move their body weight will be able to consistently do more work aerobically without having to dip into anaerobic energy stores.  Also, when tackling “Mary”, good competitors will go in with a game plan based on what they know they can maintain.  The first couple of rounds may be used to ease into the work without flying and dying.

Whether you’re a Vet or Novice, the goal should be to maintain a consistent 500m split and stroke rating throughout the whole piece.  If this is your first 5k aim to build your confidence by negative splitting.  Start the first 1k at a moderately hard pace that you can consistently hold.  Then every 1k after that try to pull a little bit faster, perhaps 1 split second every 1k.  What you should avoid is going out to hard, say 1:45 /500m, and then dying half way through to limp in at a split of 2:00 /500m.

Novices should try to maintain a stroke rating of 24 to 26.  Vets should work on executing a race plan, maintaining their splits, and rowing at a stroke rating of 26 to 28.

Let us know how you do!  Post your results to Comments.