Tag Archives: rowing

Rowing WOD 6/22: 2 x 2k w/ 4min Rest

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Ever think about doing a Rowing WOD on the water?

Rowing WOD 6/22:

2 x 2k w/ 5min rest

1st 2k: 

  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)
  • 750m @ Race Pace
  • 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k:

  • 750m @ Race pace
  • 500m @ 18 spm (paddle light)
  • 750m @ Race Pace

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 4 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.

Rowing WOD 6/20: 4RFT – 750m Row, 15 Push Ups

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Kathryn demos the erg push up!

Rowing WOD 6/20:

4 Rounds For Time

750m Row

15 Push Ups

Whenever we need to transfer energy from our feet to our hands it requires connection through our core and major joints of the hips and shoulders.  Today’s Rowing WOD provides an opportunity to strengthen and develop that shoulder area for better connection through the drive whether you’re rowing or lifting.  Have a game plan and technical focus for each 750m piece.  Ensure you’re engaging those lats!

Chest Touches!

For the push ups, stay connected and keep good form.  If you can go unbroken do it!  If you get fatigued and need to scale, try elevating your hands on the erg.

Post your time and experience to comments!

Rowing WOD 6/19: 8 x 500m Row w/ 1:45 Rest

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Concept2 Rowing Cert @ Craftsburry

Rowing WOD 6/19:

8 x 500m w/ 1:45 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

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.

Post your split for each piece and share what you focused on!

Rowing WOD 6/18: 3×10′ Hills w/ 4′ Rest

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Rowing WOD 6/18:

Look out for the Renegade Rowing League coming soon!

3x10min Hills w/ 4min Rest

4′ @24 spm

3′ @26 spm

2′ @28 spm

1′ @30 spm

Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves.  That being said, keep in mind that you get out what you put in for things like CrossFit and Rowing.  Ease into this workout for the first four minutes by finding your rhythm and breathing.  However, as the stroke rating goes up make sure you’re putting in the effort to bring the 500m split down and keep consistent pressure.

Set the monitor for 10 minutes of work and 4 minutes of rest.  During each ten minute piece follow the prescribed rating shifts.

Post your average split for each piece.