Tag Archives: row 2k

Rowing WOD 8/28: 10 x 250m w/ 1min Rest – Post Avg, Fastest, and Slowest Splits

Posted on by
Reply

Rowing WOD 8/28:

10 x 250m Row w/ 1 min Rest

Have you ever gone into Fran or Jackie without a game plan?  Perhaps newer folks have, but those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.  

Next week will be an assessment week for all you Rowing Fans interested in testing your fitness.  In order to prepare for testing at different distances some of the rowing wods this week will be focused on race pressure and executing a race plan.  

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 1 minute of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.  

This should not be an all out 250m Max Row, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Average, Fastest, and Slowest Splits to comments.

Rowing WOD 8/25: Partner WOD – 8min AMRAP: Max Calories, Max Push Ups – Post Team Totals

Posted on by
Reply

Chest Touches Floor and Hands Release

Rowing WOD 8/25:

Partner WOD

8min As Many Reps As Possible:

Max Calories 

Max Hand Release Push Ups

Switch at the top of Every Minute

Do you have a strategy for Fight Gone Bad? Do you know how to quickly transition into and out of the row? Today’s Rowing WOD is a great opportunity to develop both.  Go hard, but be consistent with your pressure on the erg.  This workout is only 8 minutes long to give you a sense for the effort needed during a 2k Row.  

One partner starts on the erg and the other does push ups.  At the top of every minute switch.  Each partner will get a chance to perform each exercise four times.

Post your teams total calories and total push ups to comments.  If you don’t have a partner share Renegade Rowing with someone new.

Rowing WOD 8/24: 8 x 500m w/ 2min Rest – Post Fastest and Slowest Time

Posted on by
Reply

Rowing WOD 8/24:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

All week we’ve been focused on initiating with the legs and connecting our feet to our hands with a solid core.  To make it through a full 2k Race we must keep that focus and be turned on every stroke.  In a couple of weeks we’ll be retesting our 2k, so put the effort in now to hit the splits you want to see during your retest.

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your fastest and slowest times!

Rowing WOD 8/22: 750m Row; 4 Rds: 5 Deadlifts, 5 Wall Climbs; 750m Row – Post Time/Load

Posted on by
Reply

Rowing WOD 8/22:

Complete For Time:

750m Row,

4 Rounds:

5 Deadlifts

5 Wall Climbs,

750m Row

Whether you’re picking up groceries off the floor, getting your body up off the floor, or taking a stroke during a race, you’re ability to transfer energy from your core to extremity will determine your success.  Your ability to transfer force from your feet to your hands and vice versa will get you where you want to go.  In Rowing applying pressure to the footboards and matching that feeling of pressure to the handle is what leads to a smooth, connected stroke.  

Today’s Rowing WOD gives us an opportunity to test our race pace at the 750m distance as well as develop our body awareness, core strength, and ability to connect the feet to the hands with a foundational lift and gymnastic movement.  For the deadlifts the prescribed weight for firebreathers is 315lbs for men and 275lbs for women.  Scale the weight accordingly.  For the wall climbs start on your belly with your feet touching a wall.  Then do a push up and walk your feet up the wall as you walk your hands toward the wall.  The goal is to touch your chest to the wall and then walk back down with control.  Scale by doing 3 instead of 5 or not going as high on the wall.

Post your time and load to comments!

Rowing WOD 8/21: 15 x :20 On :40 Off – Post Fastest and Slowest Split

Posted on by
2

Rowing WOD 8/21:

15 x :20 On :40 Off

Max Pressure

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.

On 8/7/12  we did a similar Rowing WOD, but with a fixed distance.  Compare your results and see if you beat that distance.

Post your fastest and slowest splits to comments.

Here is a drill to feel and think about suspension: