Tag Archives: training

Rowing WOD 10/13: 6 RFT – 250m Row, 15 Wall Balls, 1min Rest – Post Time

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Wicked Good Nutrition’s Alex Black on Wall Balls

Rowing WOD 10/13:

6 Rounds For Time

250m Row (@2k – 2 Pace)

15 Wall Balls (20/14)

1min Rest

Wall balls are great because they’re a pushing movement to counteract the pulling on the erg, but even more important they can mimic the explosiveness and rhythm of the rowing stroke.  During the drive phase of a wall ball you’re driving through the heels and finishing on the toes with full extension of the hips.  As soon as the ball leaves your hands you begin the recovery just like in rowing and your body has a second to gather itself, find balance, breathe, and then begin to load up the legs for the next drive as you catch the ball and sit back into a squat.  In competition you may be focused on cycling through them and bouncing out of the bottom, but in training you can focus on being smooth and adding some control on the way down.  This will give you a sense of the feeling you need during the recovery on the erg.  When rowing we want to stay light on the foot-stretchers as we swing and slide up to the catch.  Just as we approach the catch we should feel the weight start to come on to the big toe/balls of our feet.  Then when we’re ready to connect the chain to the fly-wheel and drive we put all of our weight on the footboards and push through the whole foot trying to suspend from the handle.  As you warmup for Today’s Rowing WOD try to feel these things.  Gaining awareness of our bodies as we move through full range of motion is key to mastering all of the general physical skills we’re developing.

Post your Time to comments!

Rowing WOD 10/12: 4 x 6min w/ 4min Rest – Post Avg Splits

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Rowing WOD 10/12:

4 x 6min w/ 4min Rest

Row As Follows:

  1. 3′ @26 s/m, 2′ @28 s/m, 1′ @30 s/m

  2. 3′ @28, 2′ @30, 1′ @32

  3. 3′ @28, 2′ @30, 1′ @32

  4. 3′ @30, 2′ @32, 1′ @34

When competing we need to be able to follow a game plan and execute it with control at full intensity, whether it’s a 5k row or a snatch ladder.  This weekend athletes at the Beast of the East will be rowing a 2k for one of the workouts.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and be ready to crush the next workout.

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 the lowest splits possible, but you must be able to maintain the prescribed stroke ratings.  When the stroke rating increases the split should come down.  If you choose your first split well, then by picking up the stroke rating throughout the piece you will be negative splitting or rowing faster at the end compared to the beginning.  In the middle of a competition weekend negative splitting a long row might be the best idea to feel out your body and not totally crush yourself.  Of course you still want to be getting after it and pushing it out in the last 250m.

Post your average 500m splits for each piece!

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

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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

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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

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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!