Tag Archives: sports

Rowing WOD 10/10: “Raise Your Rower” – 4 RFT, 500m Row, 15 OHS (55/45) – Post Time

Posted on by
2

Rowing WOD 10/10:

“Raise Your Rower”

4 Rounds For Time

500m Row (2k Pace)

15 Overhead Squats (55/45)

In life we need to be ready for the known and unknown.  Today’s Rowing WOD has that in mind.  Overhead squats are great for core stability and core awareness because everything must be engaged and working to keep that bar in a strong position overhead.  It’s been said ergs don’t float, even though all of the best teams have big erg scores.  In today’s workout imagine you’re saving your erg from a flood where you have to keep it up overhead to save it from the water, an unknown event we might not expect.  The erg weighs approximately 57 lbs and that’s why we’re going with 55 lbs in the workout.  Don’t underestimate the overhead squat though.  After 500m at 2k pace, a known event that we’re training for, you’ll want to really focus on midline stability and stay strong.

Post your average splits for each 500m piece and your overall time to comments.

Rowing WOD 10/9: 6 x 2min On, 1min Off – Post Avg Splits

Posted on by
Reply

Try this workout on the water if you can!

Rowing WOD 10/9:

6 x 2min On, 1min Off

3 pieces @32 s/m

2 @34 s/m

1 @36 s/m

When training it can be beneficial to work at a pace greater than you would normally compete in order to gain a greater sense of control and fluidity.  Today’s Rowing WOD is an opportunity to push the stroke rating so that race pace feels smoother and more controlled.  Focus on your breathing for the first couple and when the rating goes up be sure to bring the split down accordingly.  Rowing at higher ratings can send the chain and boat all over the place if you aren’t smooth and horizontal with the hands.  At the finish you’ll need quick hands away to pick up the stroke rating, but don’t let the chain jump up and down or chatter.  During the minute off paddle at a light 14 to 16 stroke rating to catch your breath and re-focus for the next piece.

Post your Average Splits to comments.

Rowing WOD 10/8: “Spicy Steady State” – 2 x 20min w/ 4min Rest – Post Meters Rowed

Posted on by
Reply

Rowing WOD 10/8:

“Spicy Steady State”

2 x 20min w/ 4min Rest

Complete Each 20min as Follows:

  • 4min @ 24, Steady

  • 1min @ 28, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 30, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 32, Full Pressure

  • 4min @ 24, Steady

  • 1min @ 34, Full Pressure

Steady state rowing is good for building aerobic base and rhythm.  However, it can be easy to get lazy and slump, compromising your posture and inviting overuse injuries.  Today’s Rowing WOD is an example of “Spicy Steady State” and allows you to keep your focus throughout the piece.  During the four minutes steady try to focus on one technique fix or breathing.  Then when you bump up the intensity for a minute, see if you can apply that technique fix to pulling lower splits at full pressure.

Post your total meters rowed to comments!

Rowing WOD 10/6: “Regatta Gone Mad” – 50 Deadlifts, 2k Row, 25 Power Cleans, 2k Row, 50 Push Ups – Post Time

Posted on by
Reply

Rowing WOD 10/6:

“Regatta Gone Mad”

50 Deadlifts (95/65 lbs)

2k Row

25 Power Cleans (95/65 lbs)

2k Row

50 Push Ups

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.

Post your time to comments!

Rowing WOD 10/5: 6 x 4min Race Pace w/ 4min Rest – Post Avg Splits

Posted on by
Reply

Renegade Rowing Team post Race!

Rowing WOD 10/5:

6 x 4min Race Pace

w/ 4min Rest Between

We are now in the thick of it.  Head Race Season!  Whatever race you’re training for, whether it’s a local head race in your back yard or a national level race like the Head of the Charles, now is the time to dial in that race pace and your ability to mentally focus every stroke for 15 to 20 minutes.  Have your race plan in mind for each 4 minute piece and put yourself in the zone as if it were race day.  Breathing is always a good go to when bringing your focus back into the boat or your work on the erg.  For vets and lightweight rowers a stroke rating of 32 to 34 will most likely be race pace.  For novices and bigger rowers that can handle heavier loads a stroke rating of 28-32 will be race pace.

Get after it and post your average splits for each piece to comments!