Tag Archives: new sport

Rowing WOD 12/28: Partner WOD – Accumulate 3k and Max Double Unders – Post Time and Double Unders

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Rowing WOD 12/28:

Monica getting after the Double Udner

Monica getting after the Double Under

Partner WOD

Accumulate 3k Row and Max Double Unders

(1 person rows, 1 person does double unders)

As we head toward the New Year it’s time to reconnect and catch up with friends and loved ones.  Use today’s Rowing WOD as an opportunity to work hard together and feel good going into the New Year.

Competition is a big part of rowing and sports, especially when there are teams or communities involved.  While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.

For today’s Rowing WOD put together teams of two and compete.  You and your partner can switch whenever you want.  What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m.)

Post your time and max double unders to comments.  Team Names Encouraged!

Rowing WOD 12/27: “Hills” 3x10min w/ 4min Rest – Post Distance for Each Piece

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Rowing WOD 12/27:

“Hills”

3 x 10min w/ 4min Rest as follows …

4min @22 s/m

3min @24

2min @26

RR Finish Timing1min @28

I hope everyone had a great holiday and is ready to get back to training.  We did this Rowing WOD a few weeks ago.  This time the ratings are shifted down a bit to let us work off that holiday sluggishness and really bring back our focus on technique.  Everyone should be feeling for connection, suspension, and body preparation.  Try to be smooth, effortless, and natural.

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your distance for each piece to comments.

Rowing WOD 12/26: “Beach Burner” – Post Time

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Rowing WOD 12/26:

“Beach Burner”

The Renegade Rowing Club getting after some 500m Intervals!

The Renegade Rowing Club getting after some 500m Intervals!

500m Row, 20 Push Ups

500m Row, 20 Lateral Hurdles (Just Below Knee)

500m Row, 20 Split Squat Jumps

500m Row, 20 Burpee Box Jumps (24/20)

500m Row, 20 Toes to Bar

500m Row, 20 Air Squats

500m Row, 20 V-Ups

Today’s Rowing WOD is inspired by the beach to warm-up those that aren’t lucky enough to live in warm weather year round.  Last week I was lucky enough to travel down to Ft. Lauderdale for a quick vacation.  While there, we found a great workout area on the beach with about 10-15 workout stations.  We chose 7 of our favorites and went at it with a 400m run in between each.  You might not be doing this one at the beach, but it should be just as fun.  Try to remain consistent on your 500m intervals.

Post your time to comments!

Rowing WOD 12/25: Peak Power Test – Merry Christmas!

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Rowing WOD 12/25:

Santas RowingPeak Power Test

The holidays are a time to spend with family, so we’re not going to do anything to crazy today.  I’d rather everyone go sing some carols and drink some egg nog than row today.  If you must have some fun, test your peak power with a few family members.  Maybe you can show the sport to someone new!

The Peak Power Test will give you a sense of the raw power you can put into one stroke. For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Post your Max Watts

Rowing WOD 12/24: Steady 5k for technique and fun! – Post Technique Focus

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Rowing WOD 12/24:

Steady State 5k

  • Renegade Rowing Club enjoying an early morning row!

    Renegade Rowing Club enjoying an early morning row!

    Focus on Technique

  • Have Fun!

For both Novice & Vets, today’s Rowing WOD is a chance to take a step back and focus on technique. Each 1k of the 5k should be spent working on a different technique fix. By the end of the workout you will have been able to work on five technique points.

There is no fixed split or stroke rate today, but you should be working at a Perceived Rate of Exertion of about 80 – 85%. Just take the time to get good strokes in, and work out some kinks that may have developed over the past few weeks.  See if you can grab a friend to chat with throughout the piece.  Training with others is a lot more fun and showing someone a new sport for the holidays is awesome!

Post what you focused on for technique and if you were able to share rowing with anyone!