Tag Archives: row 2k

Rowing WOD 12/1/15: 4x1k w/ 4min Rest – Post Fastest and Slowest Times/Splits

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Rowing WOD:CFRowing Trainer Course Drills

4 x 1k w/ 4:00 rest

  • Execute Race Pace
  • Row like it’s the middle 1,000m of a 2k

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.

Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done consistently or a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next 2k and Rowing WOD. Below are some goals and times to think about.  Our next 2k will be the Renegade Rowing League on Saturday, December 12th! Register Here!

Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00

Rowing WOD 11/30/15: 1k, 3×3′ w/ 1′ Rest, 2×3′ w/ 1′ Rest – Post Total Distance and Experience

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 Rowing WOD:

RR Release

1k @24-26 s/m (note average 500m split)

4′ rest

3 x 3’ On 1’ Off as follows (holding 1k split):

            3′ @26 s/m, 25 s/m, 24 s/m

(rate changes every minute)

            3′ @25, 24, 23

            3′ @24, 23, 22

4′ rest

2 x 3’ On 1’ Off as follows (holding 1k split):

            3′ @26, 24, 22

            3′ @24, 22, 20

One thing that all good athletes have in common is a sense of efficiency.  The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies.  Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Start the workout by rowing 1,000m at 24-26 strokes per minute.  Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out.  The average split for the 1k will be your goal split to hold through all of the 3 minute pieces.  Set the monitor for 3′ of work and 1′ of rest.  Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift.  A ratio shift changes the timing of the stroke on the drive and the recovery.  For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery.  This is a challenging workout.  Use it to develop a sense of efficiency.  A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.

Post Total Distance and your Experience with ratio shifts.

Below are some pictures of Mike T. on after working on staying connected through the finish.  What does your finish look like? Is it efficient?  How fast do your hands move through the finish?  … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.

Rowing WOD 11/28/15: 8x2min w/ 1min Rest – Post Avg Splits

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Rowing WOD:

Rowing Feet Out! Well done staying connected to the footboards through the finish! Renegade Rowing Club Starts Monday @6:30pm @CFB

WARMUP: 10min of SUSPENSION AND FINISH DRILLS

  • Reverse Pic Drill
  • FEET OUT ROWING

RWOD: 8 x 2min w/ 1min Rest as follows:

2′ @28 s/m (2K+4)

2′ @30 (2K+2)

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @2K RACE PACE

2′ @33 (2K-1)

2′ @34 (2K-2/OPEN)

Today we’re continuing our work and discovery of maintaining pressure through the drive so that we can have a clean, balanced finished.  The goal is to be smooth and efficient stroke after stroke to save energy for later in the race, like the 3rd 500, when things really get tough.  When rowing feet out try to suspend all the way through the drive.  Time the finish so that you don’t tuck the hips, fall off your sit bones, and/or dump down into the finish.  The idea is to focus on pointing the toes just as you draw the arms to the body.  If you can imagine placing your body at the finish so it can immediately swing forward with control then you’ll be ready to breath and get hungry for the next catch.

In today’s workout dial in that suspension each piece and be consistent with your pressure.  You should aim to keep your split to the prescribed pace +/-1 spilt second.  In the coming weeks we’ll be building up to longer pieces at race pace, so build up your confidence now by picking a split you can hold every piece.  If you execute each piece according to plan then get after it on the last one and see how much you have left in the tank.  When things get tough always focus on your breathing and being consistent with your effort on each stroke.  Smooth is fast!

Post your average split for each piece to comments!

Here are a couple of videos to checkout with the rear of the erg elevated and rowing feet out.

Rowing WOD 11/27/15: 4:00 Max Distance, Tabata Squats, 4:00 Max Distance – Post Distances and Total Squats

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 Rowing WOD:

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

4:00 Row – Max Distance (2k Pace)

1min Rest

Tabata Air Squats – Max Reps

  • 8 Intervals
  • :20 Work / :10 Rest
  • Count Total Number of Squats

1min Rest

4:00 Row – Max Distance (2k Pace)

Today is an opportunity to work off all the turkey, stuffing, and mashed potatoes you crushed yesterday.  Pick a goal, ideally somewhere around your 2k split, that you’re going to hold every stroke while you row.  If you can focus on consistent pressure and count the number of consecutive strokes you row at that goal split, the 4:00 will be over before you know it.  During the Tabata Air Squats be sure to get full depth and full extension, hip crease below the knee and butt squeezed at the top.  If you short yourself the quads will get blown up and your knees will be aggravated tomorrow.  Fight for perfect form and do as many air squats as possible every interval.  Count the total number of reps completed over all 8 intervals.  Last but not least, try to maintain form and pressure on the second erg piece.  As your legs come back to life, try to bring the split back to where it was in the first piece.

The Renegade Rowing League is coming December 12th!  Have fun and get after it!

Post your total distance for each piece and you total air squats to comments.

Rowing WOD 11/25/15: “King of the Erg” – Post the King and Fastest Winning Split

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 Rowing WOD:

Chest to the deck!

Chest to the deck!

“King Of The Erg”

2 Athletes Compete At A Time:

5 Burpee Erg Jumps

300m Row (800m Max)

Win by 5m!  Winner Stays On!

Do you have what it takes to step up to the plate and execute when it counts?  Sport provides us an opportunity to compete and test ourselves and others.  By learning to push someone else, we learn to push ourselves. Don’t let your competitor off easy.  Push them.

Today’s Rowing WOD should be performed with at least three people, but can be a good challenge for the whole gym.  All you need is two ergs.  On 3,2,1 Go! Two athletes begin by doing 5 burpees (jumping over the erg rail each time).  Then the first athlete to get to 300m on the erg wins.  If the race is close, the first athlete to pull ahead by 5 meters after the 300m mark wins.  If no one takes it by 800m the competition is a draw and both athletes get off.  Otherwise the winner stays on to challenge the next athlete in line.  Repeat as long as time allows or until there are no challengers left.  If you don’t have anyone to compete against get in 6 rounds with equal work to rest in between each round.

Post your “King Of The Erg” and the best Average 500m Split of the day to comments.