Tag Archives: row 2k

Rowing WOD 5/6/14: Congrats BC Men’s Rowing! – 15 x :20 On, :40 Off – Post Fastest and Slowest Splits

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Rowing WOD:

Congrats to the Boston College Men's Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

Congrats to the Boston College Men’s Rowing Team on taking the Team Points Trophy at the New England Rowing Championships on Saturday! Keep up the hard work!

15 x :20 On, :40 Off

Max Pressure

  • Post your fastest and slowest splits to comments.

Elite 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.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.  Do you last through the first 7, but die soon after?  Could you go faster at the start of your 2k?  What happens to your focus in the last couple?  Use your results to adjust your race plan and goal for our next 2k which will be happening this Saturday.  The idea of suspension can be very powerful when you’re trying to pull low splits under fatigue.  Check it out below.

Try warming up with a couple of strap drills to feel and practice suspending from the oar.    Have Fun!

Rowing WOD 5/3/14: 2 x 5min w/ 3min Rest; ME Race Pace – Post Splits and 2k Goal

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Rowing WOD:

Renegades attacking the 2k this winter!

2 x 5min w/ 3min Rest

  • Max Effort and Focus
  • @2k Race Pace

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

On Tuesday we fought to hold our 2k split for 3 minutes.  Today our goal is to push it further and hold it for five minutes.  Look back at Tuesday’s results and try to improve upon your performance.  Think back to where it got tough and then mentally prepare yourself to crush it.  Be ready for the pain, accept it, and push through!

Post your average 500m splits for each piece to comments as well as your 2k Goal!

Rowing WOD 5/2/14: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

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Rowing WOD:

BC Men's Rowing in the Basin

BC Men’s Rowing in the Basin

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

We will be testing our 2k next Saturday.  Get after it today, get some good recovery this weekend, and come ready to race next Saturday.  When training for big races, rowers will enter two or three events in one day at smaller regattas leading up to their main race.  Think of the Games, going from one WOD to another WOD within a matter of hours.  Now imagine the WODs are back to back 5k rows or back to back 2k rows that are max effort as fast as your mind and body will go.  It sounds crazy but if rowers can get through a couple of long regatta weekends in early October they’re much more prepared when late October rolls around.  When they only have one race to focus on they’re fresh and mentally strong.  Getting through a tough workout can really build your confidence when it comes time to push the intensity on race day.  Today’s Rowing WOD is on the longer side.  Focus on good efficient movement and stay mentally strong during the row.  This will give you a taste of what it’s like to row back to back races at a regatta or compete back to back at Regionals.

Post your time to comments!

Rowing WOD 5/1/14: 10 x :40 On, :20 Off – Post Avg Split

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Rowing WOD:

10 x :40 On, :20 Off (Race Pace)

Get After It!

If you’re looking for an edge in Tabata This, Fight Gone Bad, or simply your Tabata Row, today’s Rowing WOD is the perfect opportunity to build your consistency on shorter pieces.   The focus is maintaining race pressure and mentally executing a race plan.  The goal is to be consistently strong through all 10 pieces.  During the 20 seconds off, paddle lightly at a stroke rating of 14 – 16 to recover.  Focus on your breathing and form.

The first two pieces should be executed like the start of a 2k race; sprint start, high ten, then settle to an efficient race pace.  The second three pieces should focus on holding a consistent race pace and stroke rating, around 32 for vets and 28 for novices.  The third section represents the third 500 of the 2k where mental toughness is key to keep the split from jumping up.  The last two pieces are an opportunity to either practice your sprint to the finish line or hold strong if you’re really feeling it.  When finished you will have 10 data points you can compare to see where extra focus will be required during your next 2k or first 2k if you’ve never done one!

Our next 2k is coming up soon.  Really dial in your game plan and attack each piece.  This is when you should have your race plan dialed in and really get comfortable with pulling the splits you plan to hold during the race.  Focus on consistency and make every single stroke count.

Post your average 500m split to comments and share your game plan.

Rowing WOD 4/30/14: 4RFD – 20 DU, 200m Run, 2min Row – Post Meters Rowed

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Rowing WOD:

Keep good posture on the Double Under's!

Keep good posture on the Double Under’s!

4 Rounds For Distance (15min Cap) …

20 Double Unders

200m Run

2min Row for Meters

Through training we are constantly using all of our metabolic pathways, which range from short and anaerobic in nature to long and aerobic.  We want to be able to efficiently use our energy systems whether we’re drawing from our muscles or our breath.  It’s good to choose workouts throughout the week that focus on one or the other and occasionally mix the two.  In this manner we’ll be ready for anything, whether it’s a planned start in a 2k race or a counter move in the middle to hold off an unexpected attack of another boat.  We need to be able to execute our own race plan but be ready to adapt on moments notice if the race isn’t going according to plan.

Today’s Rowing WOD is awesome because it’ll require all of our metabolic pathways to fire.  In the 2 minute piece at the end of each round try to execute each part of your 2k race plan, especially the start.  Hit your splits and go hard.  During the run and the double unders try to keep the pace consistent between rounds, focus on making the work aerobic, and find a smooth rhythm.  To finish this workout under 15 minutes and get as many meters as possible you will have to execute a game plan.  However, be ready to push if your double unders start to slow you down.

Have fun and post the total distance rowed to comments as well as the distance for each round.