Tag Archives: row 2k

Rowing WOD 8/1/15: 500m Test – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

Bringing it home in the sprint! Checkout the Renegade Rowing Membership!

500m Test

Today is the day!  We’ve been focusing on improving our 500m time all month.  Now is the time to get it done.

How well does your body operate at max effort for 2 minutes?  How much power can you maintain before pain and metabolic waste slows you down?  Today’s assessment will give you an idea of your work capacity in the 2 minute time frame using all three metabolic pathways – phosphagen, glycolytic, and oxidative.  You’ll be pulling from both anaerobic and aerobic energy systems.

Set your monitor for 500 meters and get after it.  Be sure to record your time and average stroke rating.

Whether you’re a Vet or Novice, the goal should be to have a strong start, settle for 10 to 20 strokes, and then sprint all out for the last 200m.  Stroke rating should be high, above 30 s/m.  A good goal would be 5 split seconds faster than your 2k split.

Let us know how you do!  Post your results to Comments.

Rowing WOD 7/31/15: 4RFT – 15 Burpees, 150m Row – Post Time and Splits

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Rowing WOD:

Chest to the deck!

4 Rounds For Time

15 Burpees

150m Row

Tomorrow we test our 500m.  Are you ready?  Do you have a game plan?  What will your focus and split be for every 10 strokes?  Will you complete it in 50 strokes or will the rating be higher and require 60 strokes?  A few things to think about as you mentally prepare for tomorrow.

Today’s Rowing WOD is an opportunity to prepare for your finishing sprint tomorrow.  The burpees will start to gas you and push you to stay mentally strong as you fight for those last 15 to 20 strokes.  See if you can build up to your sprint pace in the first 50m and then attack the last 100m as if you were in a race or a test.  When you transition to the burpees work on the quick release and rolling right to the floor without standing up.

Fire it Up!  Weekend here we come!

Post time and splits to comments.

Rowing WOD 7/29/15: 2RFT – 800m Row, 60 DU, 40 KB Snatch, 20 Box Jump – Post Time and Avg. Splits

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Rowing WOD:

Active Shoulder at the Top!

2 Rounds For Time …

800m Row (@1k Pace)

60 Double Unders

40 KB Snatches (1.5/1 Pd) (20 Each Arm)

20 Box Jumps (24/20 in.)

Why do we train?  Why do we compete?  …  Fun!

What makes training and competition fun? … Variety, Challenge, Training Partners, and Intensity!

Load the hips!

Today’s Rowing WOD is an opportunity to have a ton of fun pushing yourself and others through a variety of skilled movements while executing a game plan.  I’d like you to challenge a training partner to this workout if at all possible.  Talk to them about your 1k pace and how you are going to execute it on this workout.  Get comfortable consistently pulling your 1k split under pressure.  Be mentally strong and stay positive on every stroke and every rep.  Remember to breathe deep after the row so you can fall into a rhythm and flow through the double unders.  During the KB Snatches make sure you have an active shoulder at the top and keep your arm close to your ear.  Use the hips to move the weight and punch through quickly as the weight becomes weightless so that you don’t bang the wrist.  Dumbbell Snatches can be substituted for the KB Snatch if needed.

Post your time and average 500m splits for the 800’s to comments!

Rowing WOD 7/28/15: 5 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD:

Week 2 of Renegade Rowing Team, Get excited!

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ 1k Split

5th – @ Max Effort

It’s been a few weeks since we’ve attacked this Rowing WOD.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to get in some solid race pace work and prepare for our next benchmark.

As a quick review for novice rowers, race pace is at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!

Rowing WOD 7/18/15: 3k Row, 2.5k Row, 2k Row – Post Avg. Splits

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Would you like to row with Renegade Rowing?  On the water or in the gym?  If you’re interested be sure to schedule a consultation today!

Beautiful Sunset rowing in Jacksonville.

Rowing WOD:

3k Row

6min rest

2.5k Row

5min rest

2k Row

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 2k.  Come up with a plan and execute.  Be consistent with your splits and stroke ratings for all three.  If possible go a little bit faster on each piece.  Vets might try for a pace of 2k+5, 2k+4, 2k+3 for each successive piece with a stroke rating of 28-32.  Find your efficient stroke.  Novices should focus on one form fix for each piece and work hard to maintain a consistent split.

Post your Average 500m Splits to Comments along with an answer to this question…

Why is Rowing Fun?