Tag Archives: row 2k

Rowing WOD 10/12: 4 x 6min w/ 4min Rest – Post Avg Splits

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Rowing WOD 10/12:

4 x 6min w/ 4min Rest

Row As Follows:

  1. 3′ @26 s/m, 2′ @28 s/m, 1′ @30 s/m

  2. 3′ @28, 2′ @30, 1′ @32

  3. 3′ @28, 2′ @30, 1′ @32

  4. 3′ @30, 2′ @32, 1′ @34

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  This weekend athletes at the Beast of the East will be rowing a 2k for one of the workouts.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and be ready to crush the next workout.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold the lowest splits possible, but you must be able to maintain the prescribed stroke ratings.  When the stroke rating increases the split should come down.  If you choose your first split well, then by picking up the stroke rating throughout the piece you will be negative splitting or rowing faster at the end compared to the beginning.  In the middle of a competition weekend negative splitting a long row might be the best idea to feel out your body and not totally crush yourself.  Of course you still want to be getting after it and pushing it out in the last 250m.

Post your average 500m splits for each piece!

Rowing WOD 10/10: “Raise Your Rower” – 4 RFT, 500m Row, 15 OHS (55/45) – Post Time

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Rowing WOD 10/10:

“Raise Your Rower”

4 Rounds For Time

500m Row (2k Pace)

15 Overhead Squats (55/45)

In life we need to be ready for the known and unknown.  Today’s Rowing WOD has that in mind.  Overhead squats are great for core stability and core awareness because everything must be engaged and working to keep that bar in a strong position overhead.  It’s been said ergs don’t float, even though all of the best teams have big erg scores.  In today’s workout imagine you’re saving your erg from a flood where you have to keep it up overhead to save it from the water, an unknown event we might not expect.  The erg weighs approximately 57 lbs and that’s why we’re going with 55 lbs in the workout.  Don’t underestimate the overhead squat though.  After 500m at 2k pace, a known event that we’re training for, you’ll want to really focus on midline stability and stay strong.

Post your average splits for each 500m piece and your overall time to comments.

Rowing WOD 10/9: 6 x 2min On, 1min Off – Post Avg Splits

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Try this workout on the water if you can!

Rowing WOD 10/9:

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 10/6: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD 10/6:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

When training for big races rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta.

Post your time 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.