Are you ready for our next 2k? This is a Rowing WOD we did earlier this year and today is a chance to test your training and see if you’re ready to go. Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. If you have your splits from December try to improve upon them and finish stronger on the last couple of pieces. Next week we’ll be dialing in our speed with shorter intervals, so get after it today. Now is the time to see what you’ve got and push yourself.
Post your average splits for each piece to comments!
Here is the programming for the week! I hope everyone is excited for the Boston Marathon Today! Get out there and cheer on those runners and then go train!
Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
5 Power Cleans (135/95 lbs)
10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)
Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments along with your average split for each 500m.
When rowing on the water balance and single leg strength come into play much more than rowing indoors on the erg. Exercises like the pistol (single leg squat) really help develop the sense of balance and power needed to move a boat. Think about making a big turn in a sculling shell mid race, like any of the turns in the Head of the Charles. A sculler must be able to balance (a.k.a. set) the boat and transfer force to the water. Those that do this well maintain boat speed around turns and can walk through opponents. If you can’t do a pistol yet substitute goblet squats.
The inch worm is a great stabilizing exercise if you try to keep the hips and torso quiet. Then when you add the push up, connection of the feet and hands come into play. Keep that core firm and ensure everything touches and leaves the ground at the same time. Last but not least there is the kettle bell swing. Really focus on driving through the heels and activating the glutes and hamstrings while keeping a solid core.
Now hold up! What about all of the athletes out there that are using rowing as a cross training tool? You’re in luck. If you can piece together good efficient movement in the first three exercises then you should be able to crush the row for calories at the end of each round.
Your goal should be consistent, efficient strokes. For those that have been working on suspension and have tried a drill like the strap drill, you’ll want to fully suspend throughout each stroke in order to get done in as few strokes as possible. If you suspend well and can maintain a nice ratio then the rowing part of this workout will become active rest and allow you to breathe. Don’t get me wrong, 10 calories is not much and you should be pushing the pace, but work on suspension and make the rowing as effortless as possible so you can crush the rest of this Rowing WOD.
Post your time and the fewest number of strokes it took to complete 10 calories!
When’s the last time you went for a row on the water or in the gym? When’s the last time you warmed up for rowing? When’s the last time you used Rowing as a warmup for something else? For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape. Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes. So how do we develop purpose and deliberate practice? A good place to start is the Reverse Pic Drill.
Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill. It’s a drill that includes 4 progressions:
Reverse Pic Drill:
1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.
2. Full Legs – Slightly longer strokes pushing the legs all the way down.
3. Legs and Bodies – Longer strokes adding in the swing of the body.
4. Full Strokes – Full length strokes with the arms finishing the stroke.
When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:
1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.
2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch. With good control you should be able to stop at any point in time during the stroke and be in a strong position.
3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable. If the hips move, the hands should move the same distance, no more no less. If you are connected you can also focus on your shoulders. The hips, hands, and shoulders all move together in the first three inches of the drive.
I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower. The key is how you execute each progression and what you focus on. Here is a video review of an elite rower I’m working with. This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.
If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm. If you can fit that into your schedule I’d love to get you on the water. We will be starting in May. Shoot me an email (pat@renegaderowing.com) now and let me know if you’re interested. I’ll keep you updated and get you setup to join us.
Let us know if you have any questions or thoughts in the comments!
Don’t forget to checkout the Renegade Rowing Training Plan for this week and choose which blocks you will hit – RR Training Plan 4-13-15
Rowing WOD:
5 x 800m w/ 2min Rest
1st @24 s/m (2k+5)
2nd @26 (2k+3)
3rd @28 (2k+1)
4th @30 (2k)
5th @32 (2k-1)
Some of our best results are found when training at high intensity. In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game. Today’s Rowing WOD provides an opportunity for just that. Set the monitor for 800m of work and 2 minutes of rest. While the stroke rating starts out low, there should be a focus on power per stroke and solid intensity across all five pieces. The increasing stroke rating will give you a chance to see where you’re most effective. Ideally whenever the stroke rating is increased the split should decrease. Try to pick a split for each stroke rating and commit for the whole piece. The last 3 should be around race pace.
Post your Average 500m Splits for each piece to comments.
Renegade Rowing 