Tag Archives: mental toughness

Rowing WOD 10/8: “Spicy Steady State” – 2 x 20min w/ 4min Rest – Post Meters Rowed

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Rowing WOD 10/8:

“Spicy Steady State”

2 x 20min w/ 4min Rest

Complete Each 20min as Follows:

  • 4min @ 24, Steady

  • 1min @ 28, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 30, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 32, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 34, Full Pressure

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rowing WOD 10/5: 6 x 4min Race Pace w/ 4min Rest – Post Avg Splits

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Renegade Rowing Team post Race!

Rowing WOD 10/5:

6 x 4min Race Pace

w/ 4min Rest Between

We are now in the thick of it.  Head Race Season!  Whatever race you’re training for, whether it’s a local head race in your back yard or a national level race like the Head of the Charles, now is the time to dial in that race pace and your ability to mentally focus every stroke for 15 to 20 minutes.  Have your race plan in mind for each 4 minute piece and put yourself in the zone as if it were race day.  Breathing is always a good go to when bringing your focus back into the boat or your work on the erg.  For vets and lightweight rowers a stroke rating of 32 to 34 will most likely be race pace.  For novices and bigger rowers that can handle heavier loads a stroke rating of 28-32 will be race pace.

Get after it and post your average splits for each piece to comments!

Rowing WOD 10/3: 6 Rounds for Distance – 1:30 On, 1:30 Off – 7 Thrusters (95/65), ME Row

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Rowing WOD 10/3:

6 Rounds for Distance

1:30 On, 1:30 Off

7 Thrusters (95/65)

Max Effort Row

 

Score is Total Meters Rowed

Today’s Rowing WOD is an opportunity to pick up the intensity and push yourself.  Each round you’ll have 1 minute and 30 seconds to complete 7 thrusters and then row as many meters as possible.  Keep track of how many meters you row each round.  During the rest control your breathing and get focused on the next round.  As you fatigue be sure to keep a solid core in both the thruster and the row.  Don’t collapse, keep a big chest, and use those legs!

Post your total meters to comments.

Rowing WOD 10/2: 12 x :40 On, :20 Off – Post Avg Split and Total Calories

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Are you ready for the Renegade Rowing Club? It’s coming this November!

Rowing WOD 10/2:

12 x :40 On, :20 Off

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 12 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover. 

The first three pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last three pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 12 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Post your average 500m split and total calories to comments.

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!