Tag Archives: row 2k

Strength and Conditioning WOD 1/7/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!

The RRC attacking the 2k Row at the end of yesterday’s practice. Renegade Rowing League is coming up, Register Now!

Strength and Conditioning WOD:

“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

This week is a practice week in the Renegade Rowing Training Plan. Today is your opportunity to compete against yourself and everyone else on your team to get a baseline for Rowing Helen. Dig deep and push harder for the person next to you!  Next Friday you’ll get a chance to Re-Test this.

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

Rowing WOD 1/6/15: 500m, 2min Rest, 1k, 4min Rest, 2k – Post Avg Splits

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Training Plan for the week: RRTP 1-5-15

Rowing WOD:

The RRC getting after it!

The RRC getting after it!

500m @32 s/m (2k-1)

2min rest

1k @30 (2k)

4min rest

2k @28 (2k+2 to 2k+4)

Elite rowing and 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 and endurance.  Attack the first piece and get used to going faster.  Imagine you are going to pull that split for your next race.  Catch your breath and then focus on being efficient and powerful at race pace for 1,000m at a lower stroke rating of 30s/m.  After another good rest, work on mental toughness and endurance over 2,000m as you get used to the time required for complete focus during a race.

If you’re interested in joining us for our next race please register for the Renegade Rowing League on January 24th.  Also, if you’d like to work on preparing for CRASH-B’s you can join the Renegade Rowing Club on Tuesday mornings at 6am and Wednesday evenings at 6pm.  Just let us know when you’d like to start!

Post your average splits to comments.

Rowing WOD 1/3/15: 4x8min w/ 4min Rest – Post Focus and Avg Splits

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Rowing WOD:J Row

4 x 8min w/ 4min Rest

@26-28 s/m (2k+4 to 2k+6)

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 5 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:05 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

Post your technique focus and average splits to comments.

S&C WOD 1/2/15: 4RFT – 500m Row, 10 DL – Post Time and Splits

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First RRC Practice at the New Gym earlier this week!

First RRC Practice at the New Gym earlier this week!

Strength and Conditioning WOD:

4 Rounds For Time

500m Row

10 Deadlifts 225/155

How do you game your WODs?  When attacking a 2k row a good way to game it is to think of 4 different races in your head.  Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight.  Today’s Rowing WOD is all about that mentality.  Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.

Think of each set of deadlifts as a power 10 to walk through your opponents.  Drive those heels down, make that boat feel light, and crush them!

Post your time and splits to comments.

S&C WOD 12/31/13: “NYE Challenge” – 1k Row, 50 Burpees, 1k Row, 50 Burpees – Post Time

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Strength and Conditioning WOD:

Allan crushing it in Heat 2 of the RRL! He pulled a 6:45 and is primed for a solid winter of training!

New Year’s Eve Challenge

Complete for Time:

1k Row @20s/m

50 Burpees

1k Row @22s/m

50 Burpees

Happy New Year’s Eve Everyone!  I hope you all had a great year and are celebrating with some fun tonight!  Here is a little challenge I dreamed up if you’re game.  I’ll be doing 100 Burpees For Time to ring in the new year and I figured this would be a solid challenge to work on rowing and still fit in 100 burpees.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to finish 2014 Strong!

Post your time to comments!