Tag Archives: functional movements

Rowing WOD 6/25/13: 10 x :30 On, :30 Off – Post Avg Splits and Stroke Ratings

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Rowing WOD 6/25/13:

RRC Catch10 x :30 On, :30 Off

  • @1k Pace

It’s been 6 months since we’ve done this workout.  We hit this Rowing WOD on New Year’s Day this year.  Now is a good time to look back and see how you’ve done with training both in consistency and progress toward your goals.  This Saturday we will be testing our 1k again.  Let’s kick this week off right by setting the tone today and doing everything we can to be ready for Saturday.

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.

The goal of today’s Rowing WOD is to consistently row at 1k pace every piece.  If you can negative split it even better!

Post your average splits and stroke ratings.  Comment on your consistency and recovery between pieces.

Rowing WOD 6/24/13: 2 x 12min w/ 3min Rest – Post Distance

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Rowing WOD 6/24/13:

2 x 12min w/ 3min Rest

1st:

  • 2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28

2nd:

  • 2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

When competing in a WOD it helps to know what pace and rhythm will be most efficient.  The best way to learn where you’re most efficient is by doing.  Use today’s Rowing WOD as an opportunity to experiment with different ratio and rhythm.  Try to hold a consistent split over each two-minute segment.  When the stroke rating (s/m = strokes per minute) increases try to hold the split lower.  When the stroke rating decreases don’t let the split jump.

Post your Total Meters Rowed for each piece to comments.

Rowing WOD 6/22/13: 3 x 4min w/ 2min Rest – Post Avg Splits

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Rowing WOD 6/22/13:

3 x 4min w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

  • 1st @1k+3
  • 2nd @1k+2
  • 3rd @1k+1
  • Think about mental toughness needed during 1k Test next week

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a personal record during our 1k test next week.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold a consistent split just above your ideal race pace.  Use the prescription as a guide and execute your splits to build confidence for next week.  You should visualize what it will be like in the middle of your 1k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 6/21/13: “The Skill of Rowing” – 500m Row, 20 Double Unders… – Post Time and Avg Splits

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Rowing WOD 6/21/13:

“The Skill of Rowing”

Complete for Time…

500m Row @1k Split*

20 Double Unders

300m Row @1k Split*

30 Double Unders

200m Row @1k Split*

50 Double Unders

*Pick a split you plan to hold.  Afterwards do 2 burpees for every decimal you’re off.  Doesn’t matter if you’re high or low.  If you choose a 2:00.0 split and row 1:59.5 avg. then you would do 10 burpees.

Today’s Rowing WOD is all about working the skill of Rowing and Double Unders.  To often I see athletes sit on the erg and go all out without a game plan.  Many times, due to improper form or focus, their effort doesn’t make a difference on how fast they’re rowing.

Today you should pick a split for each rowing piece and commit to holding your form and focus to execute that split exactly.  Ideally I’d like you to hold your 1k split, since we’re testing the 1k next Saturday, but if you’re coming to the end of a tough week pick a split you can execute flawlessly with good form.

After the workout, look back at the memory and check the average splits for each piece.  Do a couple of burpees for each decimal that you were off, even if you went faster.  The goal should be to gain full control over your effort on the erg and know exactly what you put in effort-wise is what you get back.  Setup the monitor as your clock for the workout by choosing intervals variable with undefined rest.

Post your time, goal splits, and average splits to comments.  Have a great weekend!!!

Rowing WOD 6/19/13: 5RFT – 250m Row, 20 Burpees – Post Time and Splits

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Rowing WOD 6/19/13:tabata row

5 Rounds For Time …

250m Row

20 Burpees

If you’re looking for a good lung burner and test of how hard you can mentally push yourself you have found it.  We did this WOD a couple of days ago in the gym and it is brutally awesome.  It’s pure GO!

Set your monitor for intervals distance with 250m of work and undefined rest.  Once you start rowing the monitor will serve as your clock for the workout.  Focus on holding a split somewhere between 2k to 2k+5 pace.  Whatever split you decide on be consistent and stick to it each round.  Fight for form and efficiency.  Make sure every ounce of energy you put out goes into efficiently holding that split.

This is a great opportunity to practice a quick release for competition.  When you finish the row, place both thumbs on the quick release tabs.  In one motion push the tabs away as you pull your toes toward you.  This will ensure you can pull your feet out easily and there will be plenty of room to put them back in at the start of the next round.

I highly recommend recruiting a couple of training partners to do this with.  It’ll make you push harder and you’ll have more fun.

Post your time and average splits for each row to comments.