Throw Back Thursday: Renegade Rowing Interview via Boston.com
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Rowing WOD 10/14/15: RR Warmup, SDHP, Team Chipper, RR Warmdown – Post Scores
Rowing WOD:
1. 2k Row @5k+7
2. 1 Mile Run (easy pace);
3. EMOM10 – MR Sumo Deadlift High Pull @75/55 lbs.
- Every Minute On The Minute for 10min Perform…
- Max Reps in 20sec
- Focus on Form, Rhythm, and Speed on the Drive
4. Perform in Teams of 4 – Split Up Work As You See Fit
- 50 Slam Balls (20/15 lbs.)
- 100 Partner Squat Med Ball Throws (20/14 lbs.)
- 100 Ring Rows
5. 1 Mile Run (easy pace)
6. 2k Row @5k+7
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The sumo deadlift high pulls are for power and speed on the drive. Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in the metcon and get that heart rate and breathing up. There’s a video below of the Boston College Men’s Crew Team using Renegade Rowing for their daily practice. They performed this last week in preparation for the Head of the Charles this weekend. If you can do this on the water even better! This practice should take no longer than 2 hours. Cut out some of the running/rowing if you’re strapped for time.
Post your scores to comments.
Rowing WOD 10/7/15: RR Warmup, EMOM10 7DL@50%, AMRAP8, RR Warmdown – Post Load, Score, and Splits
1. 2k Row @5k+6
2. 1 Mile Run (easy pace);
3. EMOM10 – 7 Deadlift @50% of 1RM
- Every Minute On The Minute for 10min Perform…
- 7 Deadlifts
- Focus on Form, Rhythm, and Speed on the Drive
4. As Many Rounds As Possible in 8min
- 5 OH Squats w/ PVC
- 10 KB Swings
- 5 Push Ups
- 10 Oh Lunges w/ PVC
5. 1 Mile Run (easy pace)
6. 2k Row @5k+6
Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for power and speed on the drive.
Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in the metcon and get that heart rate and breathing up. If you can do this on the water, do it! This practice should take no longer than 2 hours. Cut out some of the running/rowing if you’re strapped for time.
Post your load for the Deadlift, score for the metcon, and splits held for the rowing and running.
Rowing WOD 10/6/15: 6x2min on, 1min Off – Post Avg Splits
6 x 2min On, 1min Off
3 pieces @32 s/m
2 @34 s/m
1 @36 s/m
When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity. Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled. Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly. Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands. At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter. During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.
Post your Average Splits to comments.
Rowing WOD 10/5/15: 4x10min Spicy Steady State – Post Distance
4 x 10 min Spicy Steady State w/ 1 min Rest
10′ @ 18 s/m**
10′ @ 20 s/m**
10′ @ 22 s/m**
10′ @ Increasing Stroke Rating as follows – (5′ @24, 3′ @26, 2′ @28)
**First 3 Pieces – Row 4min Steady, 1min @-3 split seconds, 4min Steady, 1min @-3 split seconds
**Hold the same stroke rating all the way through each piece, but vary the pressure with your legs depending on whether you’re rowing steady or 3 split seconds faster
This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls. Focus on maintaining consistent pressure through each stroke and every piece. Rate of Perceived Exertion should be around 60% – 70%. Effort level on the last piece is open and should be based on how you feel. Set the monitor for intervals-time with 10 minutes of work and 1 minute of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.
Novice rowers should focus on one part of the stroke for each piece, like a horizontal handle path or trying to row feet out.
Vets should be dialing in their consistency. During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases.
Post the total distance rowed to comments.
Renegade Rowing 