Tag Archives: functional movements

Rowing WOD 9/29: Lateral Erg Burpees & Rowing – Post Time

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Rowing WOD 9/29:

1k Row

10 Lateral Burpees (over the erg)

800m Row

10 Lateral Burpees

600m Row

10 Lateral Burpees

400m Row

10 Lateral Burpees

200m Row

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.  The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail.  Each time over the erg is one rep.

Post your time to comments!

Rowing WOD 9/28: 5 x 5:00 w/ 2:00 Rest – Post Avg Splits

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Rowing WOD 9/28:

5 x 5:00 w/ 2:00 Rest

Max Pressure @ 5k to 5k-2

This weekend is the Textile River Regatta and the start of one of the busiest rowing months on the water.  From here on out there are regattas every weekend in October.  Today’s Rowing WOD is a chance to dial in that race pace and really get after it.  Focus on consistency each piece and breathing during your recovery.  Your goal should be to pull the same split every piece.

Post your average splits to comments.

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

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!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  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 the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 9/24: 3x15min w/ 2min Rest – Post Total Distance

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Rowing WOD 9/24:

3x15min w/ 2min Rest

Row Each Piece As Follows:

5′ @18 s/m

4′ @20

3′ @22

2′ @24

1′ @26

Today’s workout is for finding rhythm and consistent power at different stroke ratings.  It’s equivalent to doing a long WOD with say a bunch of unbroken Kettle Bell Swings.  To go unbroken you must maintain core stability and be able to change the rhythm of the swing to allow for breathing and consistency under fatigue.

Set the monitor for 15min On and 2min Off.  Follow the prescribed stroke rate changes above and be consistent with your pressure on every stroke.  Start out the first piece at a pace around 5k+15.  When the rating shifts up try to bring the split down by a couple of seconds to maintain ratio and rhythm.  If you’re able to execute the first piece well, start the second piece at a 5k+14 and the third piece at a 5k+13.  During the rest roll out your hips, hamstrings, and back.

Post your total distance for the workout.

Rowing WOD 9/22: “C2 Jump Street” – Post Time

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Rowing WOD 9/22:

“C2 Jump Street”

For Time…

500m Row

10 Rail Jumps

400m Row

20 Rail Jumps

300m Row

30 Rail Jumps

200m Row

40 Rail Jumps

100m Row

50 Rail Jumps

Rowing is all about the legs and today’s Rowing WOD means business in that regard.  For the Rail Jumps, unstrap from the erg, stand facing the erg rail, and then jump and land on the rail just like you would a box jump.  If you’re feeling like a fire-breather, have the equipment, and want to step up your game, sub a 24″/20″ Box Jump for the rail jumps and get after it.  Remember to land soft/quiet by cushioning with the legs.

Post your time to comments and let us know how the rail jumps go.