Tag Archives: row 2k

Rowing WOD 9/8/15: 4x2k w/ 4min Rest – Post Splits

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Rowing WOD:

One more week until the Renegade Rowing Team races at the Rumble on the River!

4 x 2k w/ 4:00 rest

  • Visualize the middle of our next 5k
  • 1st @5k+5
  • 2nd @5k+3
  • 3rd @5k+1
  • 4th @5k or @5k-1

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 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 5k and Rowing WOD.

Post your average 500m split for each piece to comments.

Rowing WOD 9/3/15: 5RM Front Squat, 3/4 Cindy, 2k Row – Post Load, Score, and Split

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Rowing WOD:

BC Men's Crew and I doing a Row, Run, WOD, Run, Row!

Warm Up: 1 Mile Run (moderate pace)

1. 5RM Front Squat

2. 3/4 Cindy – As Many Rounds As Possible in 15min

  • 3 Pull Ups
  • 6 Push Ups
  • 12 Air Squats

Cool Down: 2k Row @5k+3 (Perfect Form)

Today is another opportunity to build strength and work capacity while focusing on the sport specifics of rowing.  Get in a good warmup by running a mile and then warming up your front squat.  When you’re ready, attack the front squats and focus on keeping your elbows up, staying connected, and spreading the floor.  During 3/4 Cindy focus on quality reps/movement with good breathing and consistent pace.  Split it up as needed being sure not to go to failure on any single rep.  It will take twice as long to recover if you do.  When you cool down on the erg, every stroke should be perfect.  Focus on posture, control, and connection.  Keep level hands, be smooth, and breath.

Post your 5RM Front Squat, Score for 3/4 Cindy, and Average Split for the 2k.

Below is the Boston College Men’s Crew Team testing this WOD out earlier this week.

Rowing WOD 9/1/15: 2k Row, 1Mile Run, Deadlift, AMRAP7, 1Mile Run, 2k Row – Post Score and Splits

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Rowing WOD:

BC Men Review Deadlift and Squat form with PVC Pipes outside of CRI's Harry Parker Boathouse last week.

1. 2k Row @5k+5

2. 1 Mile Run @70% Effort;

3. 10 Rounds of 4 Deadlifts @40%

  • Rounds start every 30 seconds
  • Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 7 Minutes

  • 5 Box Jumps (20″ Box)
  • 5 Goblet Squats (45#)
  • 5 Push Ups

5. 1 Mile Run @70% Effort

6. 2k Row @5k+5

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for form and speed on the bar in hopes of transferring power/skill to the boat.  Push hard in the AMRAP and get that heart rate and breathing up.  This was the first practice that the Boston College Men’s Crew Team did with Renegade Rowing last year.  If you can do this on the water even better!  This practice should take no longer than 2 hours.  Cut out some of the running if you’re strapped for time.

Post your load for the Deadlift, score for the AMRAP, and splits held for the rowing and running.

Rowing WOD 8/31/15: 4k, 3min Rest, 2k – Post Goal and Splits

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Rowing WOD:

A little warm up 2k! Get Ready!

4k Row @5k+5 Pace

3min Rest

2k Row @5k Pace

Our next 5k Re-test is coming up at the end of the month.  Let’s get after it!

Why is rowing fun?  One reason is that it provides a challenge in learning technique to be as efficient as possible while working everything from your head to your toes.  Elsewhere in sports and training, if you’ve tried the Pose Method of running you may understand the beauty of focusing on technique and the perception of what your body is doing in space. Focusing on form and technique gives your mind something to work toward rather than complaining about how much your legs burn.

Today’s Rowing WOD is a good opportunity to focus on one or two form fixes but get after it as well.  Set the monitor for Intervals Variable and enter the work/rest accordingly.  This WOD has the potential to build your confidence in the 5k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for both.  If possible drop the split you pull every stroke from the 4k to the 2k by 5 split seconds.  Go from a pace of 5k+5 to 5k with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for the first piece and work hard on consistent pressure for the second piece.

Post your Average 500m Splits to Comments along with your goal splits for each piece.

Why is Rowing Fun? … For me it’s seeing the movement patterns we train every single day in the gym transfer into one graceful, powerful, continuous movement on the water.

Keep an eye out for tomorrows Rowing WOD!

Rowing WOD 8/25/15: 8×2:00 On, :45 Off – Post Avg Splits

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Rowing WOD:

Good Luck to Wayland-Weston Crew as they start their fall season!

8 x 2min On, 45sec Off

  • 4 pieces @5k+1
  • 2 @5k
  • 2 @5k-1

5k Test is coming up this Saturday!  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 test your 5k pace (both split and stroke rating) and then push it faster.  Focus on your breathing for the first couple and when the pace gets faster focus on legs down and quick hands.  When increasing pressure during the drive keep the chain and boat smooth with horizontal 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 45 seconds 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.