Tag Archives: row 2k

Rowing WOD 5/14/14: “Jackie” – 1,000m Row, 50 Thrusters, 30 Pull Ups – Post Time and Avg Split

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

RR Team back on the water! Hopefully this summer we’ll be able to do “Jackie” on the water! Let us know if you want to join in!

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is“Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

Post your time to comments!

Rowing WOD 5/13/14: Max Pressure 2x1k, 2x500m, 2x250m – Post Splits

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Rowing WOD:

Kat hitting a full finish!

Kat hitting a full finish!

Max Pressure

2 x 1k w/ 4:00 Rest

2 x 500m w/ 2:00 Rest

2 x 250m w/ 1:00 Rest

Have you ever seen a WOD posted in your gym like 5-5-5-5-5 Back Squat and that’s it?  Did you think that would be a good day to take off because there’s not much to it and you’d rather go to a session with more stuff?  Well snap out of it and hit that WOD hard next time.  High Intensity is your ability to push your boundaries a little further everyday.  If you never test your limits you’ll never know what you’ve got.

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity.  Set the monitor for Intervals Variable and input 1k, 4min rest, 1k, 4min rest, 500m, 2min rest, 500m, 2min rest, 250m, 1min rest, 250m, 1min rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and s/m) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

  • Post your average 500m splits to comments.

Rowing WOD 5/10/14: Row 2k – Post Time, Avg Split, and Stroke Rating

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Rowing WOD:

2k Here We Come!

2k Row

Today’s Rowing WOD is a 2k Row.  It’s a test of how much pain and glory you can endure over seven to eight minutes.  Grab some friends and get after it.  This is our second test of the Spring season and will give you an idea of how much you’ve improved since our last test over a month ago.  Knowing you 2k time, split, and stroke rating is important.  It will allow you to game Rowing WODs in competition, whether it’s Jackie, a 2k at the Games, or any other Rowing WOD that pops up at local competitions this summer. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!  Let us know if you PR!

Rowing WOD 5/9/14: 7RFD – :30 Row, :30 Rest w/ 3 OH Squats – Post Distances

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Rowing WOD:

Kathryn performing a start! Come learn a start on the Renegade Rowing Team!

Kathryn performing a start! You game for learning a start on the water?

7 Rounds For Distance …

:30 Row (Like 2k Start)

:30 Rest w/ 3 Overhead Squats (115/75 lb)

Today’s Rowing WOD is all about the start of the 2k.  In order to be confident and crisp on your start tomorrow, dial it in today.  The starting sequence is usually a number of shorter strokes that build into longer quicker strokes to really get the flywheel moving and the splits down.  I usually coach a simple 1/2 stroke, 3/4 stroke, full stroke with a high 10 immediately after to get the average split under your 2k goal split.  Try to practice this start each round so you’re ready to crush it tomorrow.  Also, be ready to transition quickly from the erg to the overhead squats by pushing the tabs down with your thumbs as you pull your toes toward you.  A smooth squat snatch for the first rep is the way to go on the overhead squats.  Be sure to focus on a tight belly and active shoulders.

Post your overall distance as well as distance each round to comments!  Also comment on your start, the number of strokes you like to take, and how low you get the split.

Rowing WOD 5/7/14: 200m Run; 5rds – 1:00 On/ 1:00 Off w/ 5 DL; 200m Run – Post Time and Splits

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Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Imagine doing this Rowing WOD on the water! The Renegade Rowing Team has begun at CRI!

Rowing WOD:

Complete For Time …

1. Buy In: 200m Run

2. 5 Rounds

1:00 Row (@2k Race Pace)

1:00 Rest*

*During the Rest complete 5 Deadlifts (225/155 lb)

3. Cash Out: 200m Run

With a 2k Test coming up on Saturday we want to be building our confidence both mentally and physically.  Today’s Rowing WOD is an opportunity to practice staying fresh and crisp at race pace.  Be consistent each round and settle into the pace, both split and stroke rating, you plan to hold through the body of your 2k.  Scale the deadlifts as necessary so that they are challenging but can be done unbroken while still allowing for enough recovery to hit your splits.  The run at the beginning and the end is a chance to get that breathing going and get fired up to push yourself on Saturday during the start and finish of your 2k.  Focus on breathing, getting the legs down, and quick clean finishes.

Post your overall time and average 500m split for each round to comments.