Tag Archives: row 2k

Rowing WOD 1/12/16: 10 x 250m w/ 45sec Rest – Post Splits

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Rowing WOD:

Does your race plan involve you're Warm Up?

Does your race plan involve you’re Warm Up?

10 x 250m w/ 45 seconds Rest

Our next 2k race is this weekend at the Renegade Rowing League #2.  Those with experience know the benefit of pacing, gaming, and executing a plan to produce a personal best performance.  In the end a game plan facilitates mental toughness and focus to deal with pain when things get tough.

This Saturday, January 16th, we will be testing our 2k again.  If you’re in the Boston Area you’re invited to come and visit Our Crew Fitness and compete in the Renegade Rowing League.  It will take place from 8 am – 9am.  In order to prepare for testing and competition some of the rowing wods this week will be focused on race pressure and executing a race plan.

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row the first two pieces as if they were the start of the 2k.  Row the next three pieces as if they were part of the second 500m, Row the next three pieces as if they were part of the third 500m, and finish the last two pieces with a sprint like the end of a race.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Post your Splits and Thoughts to comments.

**** Example Dynamic Warm Ups ****

Renegade Rowing Dynamic WarmUp

Renegade Rowing DROM In Place

Rowing WOD 1/9/16: 6 x 2:00 w/ 1:30 Rest – Post Best Avg Split

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Rowing WOD:

Renegade's at the first RRC Practice of the new year!Renegades at the first RRC Practice of the new year!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 16th at 8am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.

Checkout the racing action from a previous Renegade Rowing League!

Rowing WOD 1/8/16: “Row For It!” – 3RFT – 750m Row, 15 Deadlifts – Post time and cues

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 Rowing WOD:

“Row For it!” (AKA – Fight For It)

3 Rounds For Time:

750m Row (Race Pace)

15 Deadlifts (40% 1RM)

Members of the RRC getting in a quick AMRAP of jumping jacks, jump squats, and push ups pre-Rowing WOD

In a 2,000m race the pain really starts to kick in after the first thousand.  If you can be prepared with mental thoughts to stay strong and Fight for your goal split, every stroke for 750m after that first 1k, then you’ll be able to open the flood gates and sprint at 250m to go.  A key to having solid mental thoughts is building confidence in your training leading up to the race.  Have cues to repeat, especially cues that you can attach to specific moments in time or sessions you crushed like today.  We performed this WOD at the beginning of November.  Look back in your training log and see what cues helped.  Use those same mental thoughts and any others you’ve developed since then.  Your goal should be to go faster than you did in November by executing a good race plan and solid mental cues!

In today’s Rowing WOD build and settle to your current 2k split right away.  You want to be in full control of your stroke rating, breathing, and split.  Hold solid, consistent pressure every stroke of each 750m piece.  Know that when things get tough and the pain tells you to stop, you can hold strong and fight for every stroke.  Bring that same focus to your Deadlifts.  Keep a neutral spine and focus on efficient movement through the hips.  Push through the heels and build the speed on the bar as you extend your hips.  Focus on keeping tight abs and feeling the connection of the hips and hands as you pry the bar off the floor.  Try to bring the feeling of a solid deadlift to your rowing and use the cue “heels down” as one motivational thought during that 75om Row.

Post your time to comments and share your mental cues!

Rowing WOD 12/22/15: 8x500m w/ 2min Rest – Post Splits and Focus

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 Rowing WOD:

Abby getting after it at the Renegade Rowing League last Saturday!

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

With our first 2k of the winter in the bag and Christmas upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the holiday.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 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 12/19/15: Row 2k! – Post Results

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Rowing WOD:

Get After It!

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 first test of the winter season and will give us a baseline to work off of and use in pacing future workouts. Be in the moment, execute your splits, smile, have some fun, breath, and get after it!

Post your 2k results to comments!