Tag Archives: row 2k

Rowing WOD 2/5/13: 10 x :40 On, :20 Off – Post Avg Split

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Rowing WOD 2/5/13:

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

Get After It!

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!

CRASH-B’s are less than two weeks away!  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 2/2/13: 6 x 650m w/ 1:45 Rest – Post Splits

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Rowing WOD 2/2/13:

6 x 650m w/ 1:45 Rest

Bob, Dave, and Mike after hitting the 8x500m hard this week! Solid Guys!

Bob, Dave, and Mike after hitting the 8x500m hard this week! Solid Guys!

  • FOCUS: RACE STRATEGY

Are you ready for CRASH-B’s or your closest indoor event?  The World Indoor Rowing Championships are only two weeks away on February 17th.  You’ll definitely want a game plan going in. This is a Rowing WOD we did in December 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.  Over the next two weeks 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!

Rowing WOD 2/1/13: “Hello Groundhog” – AMMAP10 w/ 5 LEB EMOM – Post Meters

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Rowing WOD 2/1/13:

“Hello Groundhog”

Row As Many Meters As Possible in 10 minutes

Chest to the deck!

Chest to the deck!

  • Perform 5 Lateral Erg Burpees Every Minute on the Minute

Happy Groundhog Day!  Ok, so it’s actually on Saturday, but since we’ll be doing interval work in preparation for CRASH-B’s on Saturday we’re going to celebrate today.  Hopefully  the Groundhog tells us winter will be on the way out and we can get back on the water sooner rather than later!

Lateral Erg Burpee Air

If jumping the erg can’t be done perform regular burpees.

Today’s Rowing WOD should provide some fun and burn some calories before we enjoy the big game on Sunday.  This is a great one to challenge a training partner with!  If you’re a novice rower pick one split that you can confidently hold for every stroke that you’re on the erg.  Focus on smooth rowing and being efficient.  If you’re a Vet try to hold your 2k goal split each time you’re on the erg and practice your quick release transitions getting the feet out to do the burpees.  Be sure to push both thumbs down as you pull your toes up to loosen those straps.  Remember, every minute on the minute you must complete 5 lateral erg burpees and you must start with burpees!

Post your total meters to comments.

Rowing WOD 1/30/13: “Clean Your Erg!” – 500m Row, 5 Cleans, 5 Push Ups, … – Post Time

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Rowing WOD 1/30/13:

“Clean Your Erg!”

For Time (15min Cap) …

500m Row, 5 Cleans (155/105 lbs), 5 Push Ups

Stick that landing with elbows up!

Stick that landing with elbows up!

400m Row, 6 Cleans (135/95), 6 Push Ups

300m Row, 7 Cleans (115/85), 7 Push Ups

200m Row, 8 Cleans (95/65), 8 Push Ups

100m Row, 9 Cleans (95/65), 9 Push Ups

Focus on fully extending the hips! A Med Ball Clean would be a good scale for beginners.

Focus on fully extending the hips! A Med Ball Clean would be a good scale for beginners.

Quick transitions will be key in today’s Rowing WOD.  Practice a few quick releases from the erg and be sure to have the proper plates setup on your bar so you can strip them each round.  The focus of today’s workout should be to move with efficient power.  As you get fatigued focus on really using your legs and hips to generate power on the erg and in the clean.  Since the weight on the clean gets lighter you should be able to move faster and start catching the bar in a higher power stance.  Keep that bar close, resist pulling with the arms, and really extend those hips to generate speed through the middle.  Try to feel the barbell float weightless with your arms acting like ropes or cables.

For each rowing piece today try to mimic your start and settle of the 2k.  Get after the first 10 strokes, but then settle to your 2k race pace.  This will allow you to get the average split down, but maintain fresher legs for the cleans.  If you go all out, max effort, you may fly and die.  Of course on the last round you should push it.  A good challenge would be to try to pull 100m in 10 strokes.

Remember efficiency of movement and transitions are key!  Post your time and experience to comments!

p.s. – If you haven’t cleaned your erg in a while, Clean It!

Rowing WOD 1/29/13: 8 x 500m w/ 2min Rest – Post Splits and Focus

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Rowing WOD 1/29/13:

8 x 500m w/ 2min Rest

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

Competitors crushing the 2k at the Third Race of the Renegade Rowing League!

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

We attacked this Rowing WOD in December.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  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!