Tag Archives: functional movements

Rowing WOD 8/15: AMMAP 10 − Row For Distance, 20 DU Every Minute – Post Meters Rowed

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Rowing WOD 8/15:

10min – As Many Meters As Possible

Row For Distance

*Start w/ 20 Double Unders

**Perform 20 Double Unders at the top of every minute

When it comes to Double Unders and WODs with supplemental tasks to perform every minute it helps to focus on rhythm.  Don’t freak out about the clock.  Just find your rhythm, breathe, and flow.  The same focus is needed on the row in today’s Rowing WOD.  When you get to the erg just strap in and get the flywheel moving.  Then focus on solid pressure and breathing.  Try to put some of the ratio work from Monday to use so that you have a chance to breathe and recover on the recovery.  Finding a smooth rhythm on the erg will help maintain your efficiency.  Try not to pause through the finish.  Keep the hands moving.  Also use this wod to practice the quick release getting off the erg.  

Holding the lowest split possible consistently every stroke should be the goal.  Remain efficient and don’t blow yourself up on any one stroke.  Push through and get as many meters as possible!

Post total meters rowed to comments!

Rowing WOD 8/14: 8 x 30 Strokes On / 30 Strokes Off – Post Max and Min Distance

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Rowing WOD 8/14:

8 x 30 Strokes On / 30 Strokes Off

(Set Monitor for Intervals Time, 1:45 On w/ Undefined Rest)

In WODs like Fight Gone Bad where you’re given a time domain to do work it helps to know what you’re capable of both when you’re fresh and when you’re fatigued.  The goal should be to put everything you have into the erg and get the most out of it.  In other words be efficient and don’t waste energy with any movement or force that doesn’t translate into spinning the flywheel faster.

Today’s Rowing WOD tests our work capacity around the one minute time domain.  If you hold a 2:00 split per 500m at a stroke rating of 30 strokes per minute you would row an 8:00 2k in 240 strokes.  This 2k race plan would be made up of eight 30 stroke segments where you travel 250m in 30 strokes and it takes each segment one minute to complete.  Splitting up a race or workout in this manner gives you something to focus on and aim for.  If you’re ever in a competition where you need to decide how hard to row to get a certain number of points it may help to split it up like this.

The goal of today’s Rowing WOD is to go all out for 3o strokes every interval and see how far you can get.  Although this is max effort, consistent intensity is ideal to last all 30 strokes and not die after 20.  Set the monitor for intervals time with 1:45 of work and Undefined Rest.  Each piece should be rowed at max effort race pace.  Count 30 strokes in sets of 10 and note the distance you reach at the end of your 30th stroke.  Then paddle out lightly for 30 strokes.  The 30 strokes off should hopefully end during the Undefined Rest so that you can stop and write down the distance you reached.  Repeat this 8 times and try to beat your score each time.

Post your max distance and min distance reached in 3o strokes!

Rowing WOD 8/11: 1k Row, 10 Lateral Burpees, 800m, 10 LB, 600m, 10 LB, 400m, 10 LB, 200m – Post Time

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Rowing WOD 8/11:

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 8/8: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD 8/8:

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing

Rowing WOD 8/7: 15 x 133m w/ :30 rest – Post Fastest and Slowest Times

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Rowing WOD 8/7:

15 x 133m Row

w/ :30 Rest

15 intervals of 133m adds up to 2,000 meters of glory.  For those with experience this is an opportunity to push that race pace and get used to the speed and intensity needed during every stroke of the 2k.  If you’re a vet you’ll want to try to hold a sub 2k pace for every interval.  This should leave you with about a 1:1 work to rest ratio, so your fresh to push it all the way through.  If you’ve only done a couple of 2k’s this is an opportunity to work on your consistency every stroke and hold a consistent pace on par with your last 2k.  Below are some goals to keep in mind.

Post your fastest and slowest time to comments!

Interval Time = :26; Goal 2k Time = 6:30

Interval Time = :28; Goal 2k Time = 7:00

Interval Time = :30; Goal 2k Time = 7:30

Interval Time = :32; Goal 2k Time = 8:00

Interval Time = :34; Goal 2k Time = 8:30

Interval Time = :36; Goal 2k Time = 9:00