Tag Archives: mental toughness

Rowing WOD 7/31: 5 x 400m Row w/ 1:00 Rest – Post Fastest and Slowest

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Rowing WOD 7/31:

5 x 400m Row (@ race pace)

w/ 1:00 Rest

Do you bring the intensity needed to get results to every workout?  Regularly pushing your limits will challenge your body to be better than it currently is.  Today’s Rowing WOD is all about consistent intensity and getting results.  The only way to get used to race pace is to practice at race pace, both in terms of stroke rating and effort.  Below are some goals for you to keep in mind.  If you can consistently complete each interval in the noted amount of time you’ll be on your way to achieving the associated 2k time.  The work to rest ratio in this workout is less than one, so really focus on breathing and recovering.  Be ready for the challenge.  Get after each interval and go for your goal.

Post your Fastest and Slowest Interval!

Interval Time = 1:18; Goal 2k Time = 6:30

Interval Time = 1:24; Goal 2k Time = 7:00

Interval Time = 1:30; Goal 2k Time = 7:30

Interval Time = 1:36; Goal 2k Time = 8:00

Interval Time = 1:42; Goal 2k Time = 8:30

Interval Time = 1:48; Goal 2k Time = 9:00

Rowing WOD 7/30: 4 x 8min Tech Row; 3×10 Strokes – Post Focus & Distance

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Rowing WOD 7/30:

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rowing WOD 7/27: Max Pressure 2×1,250m, 2x700m, 2x300m – Post Avg 500m Splits

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Rowing WOD 7/27:

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 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 even 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 7/14: 4RFT – 500m Row, 10 Deadlifts 225/155 – Post Time

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Rowing WOD 7/14:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.  Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time to comments.

Rowing WOD 7/10: 8 x 250m Row w/ 1min Rest – Post Your Splits

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Rowing WOD 7/10:

8 x 250m Row w/ 1 min Rest

What’s your game plan for Jackie or perhaps today’s WOD in your gym?  No matter what the workout you’ll benefit from having a plan and a focus.  Even if things don’t go according to plan you’ll end up doing better by adjusting your plan than making one up on the fly.  In Rowing WODs the key is to not fly and die, but be as efficient as possible.  You want to empty the tanks, but get the most out of your effort.

Next week will be an assessment week for all you interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next two pieces as if they were part of the second 500m, Row the next two 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 Row, 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 8 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post you Splits and Thoughts to comments.