Tag Archives: exercise

Rowing WOD 7/18: 3RFT – 500m Row, 40 AS, 30 SU, 20 Push, 10 Pull

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Rowing WOD 7/18:

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 7/17: CF Rowing Total – post score

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Rowing WOD 7/17:

CF Rowing Total

Row 1′-1′-1′

Squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

The CF Rowing Total is meant to test your power and strength in the 1 minute range on the erg.  It’s also an opportunity to test your functional strength.  

After doing a dynamic warmup, do a good 10 minute warmup on the erg where you build up to race pace above a stroke rating of 30 for a few bursts.  When you’re ready to go, set the monitor for intervals time with 1 minute on, 4 minutes off.  The goal is to do as much work as possible in a minute.  Be sure to paddle for a minute after each attempt to help your body deal with any lactic acid that may start to build up.  

The stroke rating is open, but keep good form.  Don’t compromise you’re body.  Maintain a strong posture at all times.  Anyone can pull hard for a few strokes, but those with functional rowing form can build throughout the minute test, stay safe, and produce the most power.  

In rowing there are three things you can vary to go faster.  Force, distance, and time.  The best rowers know how to combine all three… row harder, row longer, and row faster.  Basically, put more force into the handle, row as long as possible every stroke without compromising your body, and increase the stroke rating.  

After making three attempts on the erg, setup for and perform the three lifts.  Make sure to roll out your back, hips, and hamstrings as needed in between lifts.  

How much Strength and Power do you have?  Your score for the CF Rowing Total will be Max Average Watts + CF Total Score.  

Post your total as well as each individual result from the row, squat, press, and deadlift to comments.  Report the max average Watts for the best Row.

Rowing WOD 7/13: Max Pressure 2x1k w/ 5′ r, 2×500 w/ 3′ r, 2×250 w/ 1:30 r

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Rowing WOD 7/13:

Max Pressure

2 x 1k w/ 5:00 Rest

2 x 500m w/ 3:00 Rest

2 x 250m w/ 1:30 Rest

Have you ever seen a WOD like 5-5-5-5-5 Front Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity and you’re ability to push your boundaries a little further everyday will get results.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 5min rest, 1k, 5min rest, 500m, 3min rest, 500m, 3min rest, 250m, 1min30sec rest, 250m, 1min30sec rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.

Rowing WOD 7/11: 500m Slide Control Relay – Post Time

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Rowing WOD 7/11:

500m Slide Control Relay

200m Run

500m Row @ 17 spm

500m Row @ 19

500m Row @ 21

500m Row @ 23

500m Row @ 21

500m Row @ 19

500m Row @ 17

200m Run

Rowing is both individual and team oriented.  Today provides a fun challenge for both the team and individual.  The team will be trying to finish as fast as possible and every individual will have an opportunity to focus on individual slide control and strength.  In terms of Competitions, this is a great opportunity to practice quick transitions on the erg or even experiment with rowing feet out.  

The workout should be run as follows.  Create teams of two or three.  On 3,2,1 Go! Run 200m as a team.  Then complete 7 separate 500m pieces.  A different rower must start each piece.  The catch is that each 500m must be rowed at the designated stroke rating with a tolerance of +/- one beat.  So for the first piece the stroke rating must be at a 16-18, with 17 being the ideal rate.  Rowers will have five strokes to get within the designated stroke rate.  After that, if the stroke rating goes outside of the tolerance zone, that rower must switch and a teammate must hop on.  After all 7 pieces are complete the whole team must run one more 200m sprint to finish the workout.  

One last catch, the teammates not rowing must do a plank hold while they wait and cheer.  Once the plank hold cannot be maintained with proper form, an Ass-to-Grass Squat should be performed.  If anyone’s back begins to act up focus on keeping a firm core as you initiate the drive and roll out while you wait.

Post your time and thoughts on slide control to comments.  Is it really necessary?

Rowing WOD 7/9: 3x10min w/ 2min Rest – Post Stroke Ratings

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Rowing WOD 7/9:

3x10min w/ 2min Rest

1st 10min: (hold one stroke rate)

  • 2min @ 2:20
  • 2min @ 2:18
  • 2min @ 2:16
  • 2min @ 2:14
  • 2min @ 2:12

2nd 10min: (hold one stroke rate)

  • 2min @ 2:15
  • 2min @ 2:13
  • 2min @ 2:11
  • 2min @ 2:09
  • 2min @ 2:07

3rd 10min: (hold one stroke rate)

  • 2min @ 2:10
  • 2min @ 2:08
  • 2min @ 2:06
  • 2min @ 2:04
  • 2min @ 2:02

 Today’s Rowing WOD is an opportunity to learn about stroke rating, rhythm, ratio, pressure, and control.  The goal is to pick one stroke rating for each 10 minute piece and hold it through all of the 2 minute shifts.  This will force you to control the recovery.  Try not to pause anywhere in the stroke.  The goal is to maintain continuous, smooth motion throughout the stroke, but to vary the speed/rhythm of the drive time versus the recovery time.  For the really high /500m splits the recovery may take two or three times as long as the drive.  Remember the recovery is an opportunity to breathe and relax, not to rush up the slide for the next stroke.

If you can master this workout you’ll be able to have full control over your pressure and effort in a WOD.  Instead of being afraid of rowing, you’ll be able to say – I’m going to hold this stroke rating and this split for this long – then I’ll be ready to hop off and crush whatever comes next.  Over the next few weeks we’ll be increasing the intensity of these types of pieces, so start developing your sense of control now while the intensity is less.  Really focus on your posture, sequencing, and form if you’re confident in your ability to control the split and the stroke rating.

Post your stroke ratings for each piece and share your thoughts on control.