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Rowing WOD 6/2/15: 2x1k, 2x500m, 2x250m – Post Avg Splits

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Hope you guys are having an awesome week!  Here is the training plan for the whole week: RR Training Plan 6-1-15

Rowing WOD:

Greg of the RRC getting after it!

Race Pace

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 posted in your gym like 5-5-5-5-5 Back 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 is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Race 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.  Execute your 2k Race Plan, both split and stroke rating, 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 even more consistent and go a little bit faster.

Remember, the goal is to row at race 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.

S&C WOD 6/1/15: 6RFT – 250m Row, 10 Burpees, 2 Snatch – Post Time

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Drew's new Catch Positioning

Drew’s new Catch Positioning

Strength and Conditioning WOD:

6RFT

250m Row

10 Burpees

2 Snatch (135/95 lbs.)

Start the week of strong with some focused start work and then attack the Strength and Conditioning WOD.  Be sure to focus on your setup and execution of the snatches.  Find a way to transfer the skills required of the snatch to your stroke in the 250m pieces.

Have fun and tear it up!

Rowing WOD 5/30/15: 10 x 250m w/ :45r – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

10 x 250m w/ 45 seconds Rest

  • Execute Race Plan
  • Post Splits to Comments

Here’s a great Rowing WOD to start thinking about your game plan for the 2k.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

Today’s focus is Rowing.  In the Rowing WOD focus on executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

S&C WOD 5/29/15: Re-Test: “Duxbury Helen” – 3RFT – 250m Row, 21 Air Squats, 12 Push Ups – Post Time

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Duxbury MenStrength and Conditioning WOD:

Re-Test: “Duxbury Helen”

3 Rounds For Time

  • 250m Row
  • 21 Air Squats
  • 12 Push Ups

Today’s focus is aerobic conditioning and mental strength.  Get in some good skill work to warmup with a 10min erg.  Be sure to warmup the air squat and push up as well.  Then attack the Strength and Conditioning WOD.  I created this WOD for the Duxbury Rowers working with Renegade Rowing on the weekends.  They don’t have a ton of equipment, but they have each other and that’s all you need to push harder than ever before.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day this will take about the same time as a race and allow you to mentally dig deep and push yourself harder.  In the end it’s all in your head.  How hard, how far, how fast can you push yourself?

Take quality strokes and have fun getting after it.

Post your time to comments as well as your splits for each 250m piece.

Rowing WOD 5/28/15: 3x15min w/ 2min Rest Varying Stroke Rate – Post Distances

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Letting it run at Bodies Over!

Letting it run at Bodies Over!

Rowing WOD:

3 x 15min w/ 2min Rest

Varying Stroke Rate as follows

  • 5min @ 22 s/m; 75% Pressure,
  • 5min @ 26 s/m; 80% Pressure,
  • 5min @ 24 s/m; 85% Pressure

Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.  A good goal is to bring your split down by 3-5 seconds every time the rating shifts up.  When the rating shifts back down your goal should be to hold the same split you were holding on the last stroke rating.  Focus on smooth rhythm, vary the pressure of your drive and the length of your recovery to shift ratings, and breathe.

Report in with your distance rowed each piece.