Tag Archives: training

Rowing WOD 9/15: “The Rumble” – 6min Max Calorie Row, 6min Max KB Swings – Post Cals and Swings

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Checkout the Rumble at CRI!
12p-6:30p Today!

Rowing WOD 9/15:

“The Rumble”

6min Max Calorie Row

6min Max Kettle Bell Swings

  • In Teams of 2

  • 1 Person Working

  • Switch Every 45 Seconds

The sport of rowing is all about team work and one application of force pushing the boat as far and as fast as possible on each stroke over the course of a race.  Today’s Rowing WOD is inspired by that thought and those competitors striving for that ideal in the Rumble on the River at CRI.  The Rumble on the River is a unique regatta that combines a head race with a sprint race final for the top two boats.  During the head race portion competitive crews will push the 12 minute mark of continuous all out effort.

During this Rowing WOD push each other to get as many calories and as many swings as possible with only one person working at a time.  You’ll have 45 seconds of rest so focus on breathing, bringing your heart rate down, and motivating your partner.  This will also be a good WOD for games competitors needing to work on the quick release transition for erg relays.

Post your team name, max calories, and max swings.

Rowing WOD 9/14: 3x10min w/ 8min Rest – Post Avg Split Each Piece

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Rowing WOD 9/14:

3x10min w/ 8min Rest

@5k to 5k-2

If you want to build/test your endurance and pain tolerance for longer WODs this will give you what you need.  As athletes we want to develop a capacity to do as much work as possible as fast as possible.  In any WOD the harder you push the more it hurts.  In developing work capacity we must also develop a certain capacity for pain.  Tolerating pain and pushing through a tough workout starts in your head.  You must have your head right, keep positive self talk, and be mentally strong.  Focus on what you can control, commit whole heartedly, and be positive.  Sometimes the best thing you can do is grin and bear it.  Give yourself a smile even if it seems ridiculous when the pain starts pushing back at you.

Today’s Rowing WOD should be done at full pressure with consistency through each piece.  If possible go a little bit farther/faster each piece, but done blow up on the last piece.  Commit and execute the splits you want to hold.  The pace should be slightly faster than for a 5k.  During the rest focus on breathing and recovery.  Take a look at your split and decide what you’re going to hit on the next piece.

Post your average split for each piece to comments.

Rowing WOD 9/12: For Time – 4k Row, 30 Power Cleans, 20 Push Press, 10 Push Ups – Post Time

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Rowing WOD 9/12:

For Time –

4k Row

30 Power Cleans (95/65)

20 Push Press (95/65)

10 Push Ups

Use today’s Rowing WOD as a test of your 4k row if you’re entering any fall regattas.  Try to hold the split and stroke rating you would like to hold during the actual race.  Throughout the WOD really focus on smooth, efficient connection whether you’re rowing or lifting.  Have a race plan for each 500m of the 4k row and then execute.  When you move on to the lifting try to  go unbroken and keep a solid midline.  The extra work at the end will step up your game when it comes to sprinting it out in the last 500m come race day.

Grab a partner to compete against, push yourself, and have fun!

Post your overall time to comments!

Rowing WOD 9/11: 10 x 2min On, 1min Off @5k Pace – Post Total Distance and Avg Split

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Full Compression at the Catch

Rowing WOD 9/11:

10 x 2min On, 1min Off

  • @28-32 s/m

  • 5k Pace or Faster

  • Be Consistent or Negative Split Each Piece

Any WOD over 15 minutes becomes a test of your endurance and stamina, especially if it’s a monostructural WOD with just one exercise.  For those athletes focused more on running, swimming, or biking this can be a good WOD to really keep the intensity up while improving that endurance and stamina.

Today’s Rowing WOD is an interval workout aimed at pushing your ability to go hard for a whole 5k, whether it’s on the water, on the erg, or in some other sport.  Set the monitor for 2min of work and 1min of rest.  During the 1min of rest continue to paddle lightly at 16-18 strokes per minute, this will help you recover, get faster for the next interval, and fine tune your muscle memory of an ideal stroke.  Even towards the end, as fatigue sets in, focus on good form during the piece and on the paddle.  Your goal should be to hold a 5k split or better every piece.  If you’ve never done a 5k, a 5k average split tends to be 5-7 seconds slower than your 2k split.

Post Total Distance Rowed and Average Split for the whole workout to comments.

Rowing WOD 9/10: 3 x 15min Consistent Pressure – Post Distance Rowed Each Piece

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Next Saturday is the Rumble on the RIver!

Rowing WOD 9/10:

3 x 15min Consistent Pressure as follows

w/ 4min rest

  • 5min @ 20 s/m; 75% Pressure,
  • 5min @ 24 s/m; 80% Pressure,
  • 3min @ 26 s/m; 85% Pressure,
  • 2min @28 s/m; 90% Pressure

With many of the major head races coming up, rowers will be focused on holding consistent pressure every stroke throughout a race.  In the fall, head races usually take around 15 minutes or longer.  In order to build up to full race pressure every stroke for that time domain it helps to focus on holding consistent pressure at lower ratings.  Today’s Rowing WOD will give athletes a chance to focus on a couple of technique fixes as well as gaining confidence to keep their head in the game every stroke for 15 minutes.  Pick a goal split you want to hold for each stroke rating and see how consistent you can be each time you’re at that rating.  Try to be a little more consistent and push a little bit farther each piece.

Report in with your distance rowed each piece.