Tag Archives: Strength

Strength and Conditioning WOD 2/17/15: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time and Splits

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Strength and Conditioning WOD:

The RRC attacking the 2k Row at the end of yesterday's practice. Renegade Rowing League is coming up, Register Now!“Rowing Helen”

3 Rounds For Time

  • 500m Row
  • 21 KB Swings (24/16 kg)
  • 12 Pull Ups

Today’s focus is Rhythm and Intensity. Get in some good skill work by warming up with a Reverse Pic Drill and Pic Drill in your 10min Erg Warmup. Go hard for the start and finish of this workout, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace.  Find the right scale so that each movement is challenging and pushes your intensity while allowing rhythm and flow.  A good goal would be holding a 2k-1 pace for the 500m pieces.

We’ve done this WOD a couple of times this winter.  Today is an opportunity to compete against yourself and everyone else on your team to have better form and go faster for Rowing Helen. Dig deep and push harder for the person next to you!

Take quality strokes and have fun pushing yourself.

Post your time for the Strength and Conditioning WOD to comments as well as your splits for each 500m piece.

S&C WOD 2/15/16: 4RFT – 10 Box Jumps, 10 Push Ups, 20 DU, 15 Cal Row – Post Time

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Conditioning WOD:RR CRASH-B Coach Pat

4 Rounds For Time

10 Box Jumps (24/20 ins.)

10 Push Ups

20 Double Unders 

15 Cal Row

The 2015 CRASH-B Indoor World Rowing Championships are coming on February 28th!  What is your goal?  What do you need to do to PR?  What can you improve and how will you do better over the next week?

Checkout some pictures of the Renegade Rowing Club after they threw down at CRASH-B’s in 2014.  It was a blast training them and I can’t wait to see them continue to follow their passion for the Sport of Rowing this year!

RR CRASH-B AfternoonThe focus of today is Strength and Conditioning, but be sure to choose the work that will help you improve as an athlete.

Give us your best and share your results and experience to comments!

Rowing WOD 2/13/16: Row 2k – Post Time, Average Split, and Stroke Rating

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Rowing WOD:

3 Renegades Prepping for Sunday's 2k at CRASH-B's

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 the third time we’ve tested the 2k this winter.

Post your 2k results to comments!

Rowing WOD 2/10/16: 3RFT – 500m Row, 15 Pull Ups, 15 DB GTO – Post Time

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Rowing WOD:

RRC crushing 250's in preparation for CRASH-B's

RRC crushing 250’s in preparation for CRASH-B’s

3 Rounds for time…

500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

Today’s Rowing WOD is all about intensity and efficiency.  On all three movements if you can figure out how to move through the hips with explosive and consistent power then you’ll dominate.  The minute you start to tense those arms and break the elbows early you’ll be finished.  Use this WOD as an opportunity to put to use the explosive hip extension you’ve been training.  Focus on form, but when you’ve found a consistent rhythm bring that intensity to the next level and push it out!  Intensity is defined as power and is how we get results.  Get after it!

Post Time to comments!

Rowing WOD 2/6/16: 10×1:00 On, :45 Off – Post Splits and Distances

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Rowing WOD:

10 x 1:00 On, :45 Off

CRASH-B's here we come! Attention! Row!

CRASH-B’s here we come! Attention! Row!

  • Goal Pace!!!

Three Weeks until CRASH-B’s!  You’ve been training hard all winter with a goal pace in mind.  Today is the day to attack it and dial it in.  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.

Today’s focus is executing your goal 2k race plan at high intensity.  Set the monitor for intervals distance with 1 minute 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 Max Effort, but rather a calculated effort at a split close to your goal split.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  If you have a good start and settle in the first two pieces and a solid sprint for the last two pieces then you’re average split for all 10 pieces should be that goal split you’d like to hit on the 2k.

Post your Splits and Distances for each piece to comments.