Tag Archives: training

Rowing WOD 3/18/13: 4x10min w/ 1min Rest – Post Avg Splits

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Rowing WOD 3/18/13:

4x10min w/ 1 min Rest 

Pre-Season Tank Session

Pre-Season Tank Session

As Follows:

1. 4min @18 Steady, 1min @20 Pressure, 4min @18 Steady, 1min @20 Pressure

1min Rest

2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure

1min Rest

3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure

1min Rest

4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

Do you know what your strengths and weaknesses are?  Are you good at long distance pieces or do you lose focus and consistency?  Are you strong during 500m pieces but can’t maintain power for anything longer?  Or perhaps your peak power needs improvement?

In Training and Rowing we are constantly trying to improve our skills and strengthen our goats.  Take a look at your performances and accomplishments since the start of the year.  What needs work or could use some improvement?  Take that to heart and if you can only fit in a couple of Rowing WODs per week, focus on the ones that will strengthen those weaknesses.

Today’s focus is developing the consistency and aerobic base to maintain pressure at race pace for longer pieces.  During the Steady State portion try to pull the same 500m Split every stroke.  Effort should be such that you can hold a conversation, but you are aware of your breathing.  During the Pressure portion ensure the split drops as the stroke rating increases.  It should be harder to get out full sentences during the one minute of Pressure.

Post your Average Splits and what you plan to focus on in the coming weeks!

Rowing WOD 3/16/13: 4 x 3min w/ 1:30 Rest – Post Avg Splits

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Rowing WOD 3/16/13:

2k Here We Come!

2k Here We Come!

4 x 3min w/ 1:30 Rest

  • Execute Ideal 2k Race Pace
  • Be consistent but bring the intensity

Over the last two Saturday’s we’ve been trying to hit our goal 2k pace over varying work to rest intervals.  Look back to see how you did and bring your best for today’s Rowing WOD.  With a 2:1 work to rest ratio this workout will get tough, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 2k or perhaps the 2k that might pop up in the Open.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 7min or 8min 2k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Renegades Racing on the water!

Renegades Racing on the water!

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 2k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 3/15/13: 3RFT – 300m Row, 5 Deadlifts, 10 Box Jumps – Post Time and Goal for 13.2

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The Renegade Rowing Team starts up in April!  Click here to check it out and register!

Rowing WOD 3/15/13:

Everyone will be out on the water soon!

Everyone will be out on the water soon!

3 Rounds For Time …

300m Row

5 Deadlifts (225/155 lbs)

10 Box Jumps (24/20 in)

13.2 is here!  In honor of the second week of the Games, today’s Rowing WOD is an opportunity to get used to deadlifts and box jumps.  This is a short one, but try to find an efficient rhythm for both the deadlift and the jumps because you’ll need it for that 10 minute AMRAP in 13.2.

In terms of our work on rowing, this is a great opportunity to practice top end speed for both the start and finish of a 2k.  Who knows what will be coming out of the hopper next week, but it very well could be a 2k.  13.1 was a couplet with a 17 minute time domain.  13.2 is a triplet with a 10 minute time domain.  I think it’s about time for a 7-8 minute time domain with a single modality.

Get after each 300m piece, have some fun, and let us know what your goal is for 13.2 this week.

Post your time to comments.

Rowing WOD 3/13/13: 1k, 50 DU, 30 WB … – Post Time and Average Splits

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Rowing WOD 3/13/13:

Wicked Good Nutrition's Alex Black on Wall Balls

Wicked Good Nutrition’s Alex Black on Wall Balls

For Time …

(15min Cap)

1k Row, 50 Double Unders, 30 Wall Balls (20/10 lbs),

500m Row, 25 Double Unders, 15 Wall Balls,

250m Row, 15 Double Unders, 10 Wall Balls

13.2 will be announced later tonight!  What will it be?  People around here are guessing it will be heavy.  What would you like to see?  What would you not like to see?  I would love to see a 2k pop up in the next 4 weeks, but we’ll see what happens.

In the first week of the Open we saw a basic body weight movement, the burpee, paired with a complex lift, the snatch.  When attacking this couplet it helped to have a game plan and your movement had to be efficient.  It’s almost guaranteed there will be more challenging couplets and triplets that require both efficiency and a game plan.

Today’s Rowing WOD should be attacked with a 2k in mind.  It will also give you an opportunity to practice efficient movement and accuracy with the double unders and wall balls in the heat of battle.  Row the first 1k at 2k pace just like you would row the first 1,000m of your ideal 2k.  Don’t be afraid to go after it!  In the second round row the 500m as if it were the third 500m of your ideal 2k.  Execute and don’t let the spilt go higher than 2k+1.  In the third round it is all down hill.  Go all out and see how fast you can sprint 250m, just like the finish of your ideal 2k.

Post your guesses for 13.2, your overall time, and your average splits for the 1k, 500m, and 250m to comments.

Rowing WOD 3/12/13: 5x800m w/ 2min Rest – Post Splits

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Rowing WOD 3/12/13:

5 x 800m w/ 2min Rest

The Renegade Rowing Team is coming! Get on the Water with us starting in April! Email pat@renegaderowing.com if interested!

The Renegade Rowing Team is coming! Get on the Water with us starting in April! Email pat@renegaderowing.com if interested!

1st @2k Pace (w/ Start)

2nd @2k+3

3rd @2k+2

4th @2k+1

5th @2k

Some of our best results are found when training at high intensity.  In order to develop as an athlete you’ll need to develop an ability to go hard and bring your “A” game.  Today’s Rowing WOD provides an opportunity for just that.  Set the monitor for 800m of work and 2 minutes of rest.  Use the first piece to practice the start of your 2k and the last to practice the finish.  There should be a focus on power per stroke and solid intensity across all five pieces.  Write down the splits you would like to hold (ex: 2:00, 2:03, 2:02, 2:01, 2:00) prior to starting and make a commitment to attack each piece and execute every stroke.  Know what mental cues you will go to when it gets tough – breath, legs down, sit tall, swing, smooth, breath…

13.2 will be announced in a couple of days!  Will it be a 2k?  Better get ready just in case.  For those of you fighting to break that 8min or 7min mark today is a day to get after it.  Try to pick a slightly faster split then you rowed on Saturday.

Post your Average 500m Splits for each piece to comments.