Tag Archives: training

Rowing and Strength WOD 2/22/14: 6×2:00 w/ 1:30 Rest, 3×10 Shoulder Press @70% – Post Splits and Loads

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Rowing WOD:

Focused

Focused

6 x 2:00 w/ 1:30 Rest

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

  • Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3×10 Shoulder Press @70%

  • Post Load

Conditioning WOD:

6 RFT

10 Burpee Broad Jumps

10 Front Squats (115/75 lbs)

10 Pull Ups

  • Post Time to Comments

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 that’s in the works for this spring?  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.

Rowing WOD 2/21/14: EMOM20 – Row :40 On @2k+6 – Post Distance and Avg. Split

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Rowing WOD:

Putting Renegade Rowing to the test over 2k!

Putting Renegade Rowing to the test over 2k!

Every Minute On the Minute for 20min

Row :40 On @2k+6 @Following Stroke Rates

(Paddle Light during :20 Off)

Minutes 1-4 @22 s/m

Minutes 5-8 @24 s/m

Minutes 9-12 @26 s/m

Minutes 13-16 @28 s/m

Minutes 17-18 @26 s/m

Minutes 19-20 @24 s/m

  • Post Distance and Average Split to Comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Chest to Bar Pull Ups

1-2-3-4-5 Burpee Box Jumps

  • Post Time and Load to Comments

Strength WOD:

EMOM10

3 Power Cleans

  • Work Up To Something Challenging
  • Post Load to Comments

Todays focus is the Rowing WOD.  The goal of the workout is to control both stroke rating and pressure.  When the stroke rating is low you’ll have to push harder and take longer on the recovery … more ratio.  When the stroke rating comes up it should be easier because you can achieve your split with the stroke rating and not pushing as hard, less ratio.  Get focused and push it out.  The end will be very challenging, so be ready!

In the Strength WOD today be sure to practice perfect form in order to translate that power and speed to our rowing stroke.

Have fun and let us know how you do!

Strength WOD 2/20/14: 3×10 Back Squat @70% – Post Loads

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Rowing WOD:

BC Men's Rowing 2k Test last weekend

BC Men’s Rowing 2k Test last weekend

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3×10 Back Squat @70%

  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

10 Calorie Row

10 Overhead Squats (95/65 lbs.)

10 Dips

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3×10 Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

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

Conditioning WOD 2/19/14: “Rowing Helen” – 3RFT – 500m Row, 21 KB Swings, 12 Pull Ups – Post Time

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Rowing WOD:

Bob and Coach Pat attacking the 2k at CRASH-B 2014

Bob and Coach Pat attacking the 2k at CRASH-B 2014

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

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

Strength WOD:

Superset:

1a. 6×5 Dips

1b. 6×10 GHD Sit Ups

Today’s focus is aerobic conditioning.  Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD.  Go hard for the start and finish, but be smooth and efficient through the bulk of the work.  Focus on breathing and consistent pace.  At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core.  Find the right scale so that each movement is challenging.

Take quality strokes and have fun pushing yourself.

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

Rowing WOD 2/18/14: Max Pressure 10 x :30 On/ :30 Off – Post Splits

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Rowing WOD:

Final Heat of Men's Open Event at 2014 CRASH-B's - Epic!

Final Heat of Men’s Open Event at 2014 CRASH-B’s – Epic!

Max Pressure

10 x :30 On / :30 Off

  • Post overall average split as well as fastest and slowest splits to comments

Conditioning WOD:

Complete For Time (Alternating Movements) …

5-4-3-2-1 Thruster (95/65 lbs.)

1-2-3-4-5 Bar Facing Burpee

  • Post Time and Load to Comments

Strength WOD:

Gymnastics/Core Strength

Tabata Hollow Rocks

8 x :20 On/ :10 Off

  • Post Scales to Comments

Today’s focus is Rowing Power, so be sure to get in a good warmup and go hard for the 10 x :30 On/ :30 Off.  During the On strokes keep the rating under 36s/m and fight to remain long, smooth, and clean as you get after it.  During the Off strokes paddle lightly at a 16-18 stroke rating while focusing on breathing and bringing your heart rate down.  Build the pressure up with about 3 seconds remaining in the rest.

Blocks

The Renegade Rowing Training Plan uses a block system to vary training focus, stimulus, volume, and intensity.  A block is a workout.  Each block can be classified by type and length.  Rowing blocks will be short, medium, or long.  Fitness blocks will be short, medium, or long.  Strength blocks differ slightly from the others in that they will not have a designated length, but rather a designated focus of total, lower, upper body, supplemental, or core strength.  Depending on the focus of the training cycle, the week, and the day the programming will use specific blocks to fulfill our needs.

Individualization

The Renegade Rowing Training Plan can be tailored for you, your schedule, and your ability by adding or subtracting blocks based on what you need work on or what you have time for.  If you need to build endurance be sure to add additional rowing blocks each day that focus on building aerobic capacity like the Pyramid and Castle workout from yesterday.  If you only have a half hour to fit something in then hit the focus for the day, which is posted in the title of the blog.  Today’s focus is the Rowing Block.  If you only have time to fit in two blocks, then hit the focus for the day and either the strength or conditioning blocks based on what you need to improve.

Have fun and post your results and experiences to comments!