Tag Archives: row 2k

Rowing WOD 9/26: 5RFT – 1k Row, 100m Farmer’s Carry w/ Erg – Post Time

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How will you carry the erg?

Rowing WOD 9/26: 

“Farm Erg”

5 Rounds For Time

1k Row

100m Farmer’s Carry w/ Erg

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 2 or 3 split seconds.  In other words, row each piece at a pace of 2k+2 or 2k+3.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check the blog here to find out how to update this feature on your monitor.

Post your time and let us know how you carried the erg!

Rowing WOD 9/25: 12 x :30 On, :30 Off – Post Avg Split and Stroke Rating

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Rowing WOD 9/25:

12 x :30 On, :30 Off

@2k to 2k-2 Pace

How come we can’t just lift heavy and row hard all the time?  Well some people may think that they can, but inevitably they get injured or hit a plateau.  So how do we improve if we plateau?  One way is to back off a little to focus on other aspects of lifting or rowing like speed and power.  If you’re aerobic conditioning used in workouts like yesterday’s Rowing WOD is solid, then this is something you can work on to push even harder at the end of a competition.  While this fall we are focused on longer head race pieces like 4, 5, and 6k’s, we need to mix in shorter, high intensity pieces to be ready to walk through a boat or sprint for the line if we know a race is going to be close.

The goal of today’s Rowing WOD is to consistently pull below your 2k pace every piece.  If you can negative split it even better!

Post your average split and stroke rating.  Comment on your consistency and recovery between pieces.

Rowing WOD 9/21: 2 x 2k w/ 5min Rest – Post goal splits for Race Pace

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Thank you to Wade Kimbrough and Again Faster Equipment for the video on the mainsite and in the journal.  I can’t wait to bring the community more rowing action through this blog and events this winter.  Stay tuned for another video and a chance to compete this winter!   -Coach Pat

Rowing WOD 9/21:

2 x 2k w/ 5min rest

1st 2k:

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

  • 750m @ Race Pace

  • 250m @ 18 spm (paddle light)

Rest 5min

2nd 2k:

  • 750m @ Race pace

  • 500m @ 18 spm (paddle light)

  • 750m @ Race Pace

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  What will it feel like?  How should it be paced?

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 5 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1,000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 9/7: Peak Power Test then 2k Row – Post Power and Time

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Renegade Rowers at 2012 CRASH-B’s

Rowing WOD 9/7:

Peak Power Test

then

2k Row

If there were one Rowing WOD that could show you how far you’ve come in the forging of Elite Fitness, this would be it.  The Peak Power Test will give you a sense of the raw power you can put into one stroke.  The 2k test has been referred to as the “Fran” of rowing due to the burning lungs and legs it leaves you with.  The 2k row is like nothing else in sport.  It requires both power and endurance.  Do you have what it takes to push through the pain?

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.

For the 2k Test, set the monitor for 2,000 meters and execute a race plan.  The most successful race plans are the simplest.

Try this…

Starting 3 strokes (Half, 3/4, Full)

7-10 High Strokes

Settle to race pace (your goal 500m Split, this requires a Ratio shift – take time to sit up and breath on the recovery!)

Pull a consistent spit +/- 1 split second through the body of the race

@250m to go, Sprint for the Finish Line!

Post your Peak Power (Watts produced in 1 stroke) and 2k time to comments!

Rowing WOD 8/31: 4 x 2min w/ 25sec rest – Post Goal and Actual Splits

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New Shirts are In!

Rowing WOD 8/31:

4 x 2min w/ 25sec rest

Solid work Renegade Rowing fans!  This time next week we’ll be retesting our 2k.  Use today’s Rowing WOD to dial in your pace and strategy.  Now is the time to firm up that race plan.  Set a goal split that you want to hold for every stroke and then execute!

Share your goal split and actual splits for each piece!