Tag Archives: training

Rowing WOD 8/27: 2 x 20′ Varying Pressure – Post Total Meters

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Renegade Rowing Team Pushing Their Boundaries!

Rowing WOD 8/27:

2 x 20min Varying Pressure

1st 20min

  • 5min @ 14 s/m

  • 5min @ 16 s/m

  • 5min @ 18 s/m 

  • 5min @ 20 s/m

2nd 20min

  • 4min @ 14 s/m, 1min @ 20 s/m

  • 4min @ 16 s/m, 1min @ 22 s/m

  • 4min @ 18 s/m, 1min @ 24 s/m

  • 4min @ 20 s/m, 1min @ Open Rating

This is a great opportunity to work on the rhythm and consistent effort needed in long WODs with movements like kettlebell swings and sumo deadlift high pulls.  Focus on maintaining consistent pressure through each stroke and every piece.  Rate of Perceived Exertion should be around 60% – 70%.  Effort level on the last minute is open and should be based on how you feel.  Set the monitor for intervals-time with 20 minutes of work and 4 minutes of rest. During the rest stand up and stretch out your back and foam roll any areas that feel overly tense.

These stroke ratings may seem really low, but you should really take advantage of them to get the stroke sequence right and really groove proper movement patterns.  Try to keep the handle moving and eliminate any pauses in the stroke.  You’re looking for smooth, natural, continuous motion!

Novice rowers should focus on one part of the stroke for each 5 minute segment, like a horizontal handle path or a smooth power curve. 

Vets should be dialing in their consistency.  During the last piece Vets should be focused on bringing their 500m split down as the stroke rating increases during the one minute bursts.

Post the total meters rowed in today’s Rowing WOD!

Rowing WOD 8/25: Partner WOD – 8min AMRAP: Max Calories, Max Push Ups – Post Team Totals

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Chest Touches Floor and Hands Release

Rowing WOD 8/25:

Partner WOD

8min As Many Reps As Possible:

Max Calories 

Max Hand Release Push Ups

Switch at the top of Every Minute

Do you have a strategy for Fight Gone Bad? Do you know how to quickly transition into and out of the row? Today’s Rowing WOD is a great opportunity to develop both.  Go hard, but be consistent with your pressure on the erg.  This workout is only 8 minutes long to give you a sense for the effort needed during a 2k Row.  

One partner starts on the erg and the other does push ups.  At the top of every minute switch.  Each partner will get a chance to perform each exercise four times.

Post your teams total calories and total push ups to comments.  If you don’t have a partner share Renegade Rowing with someone new.

Rowing WOD 8/24: 8 x 500m w/ 2min Rest – Post Fastest and Slowest Time

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Rowing WOD 8/24:

8 x 500m w/ 2min Rest

1st/2nd – Like start of 2k

3rd/4th – Like 2nd 500 of 2k

5th/6th – Like 3rd 500 of 2k

7th/8th – Like finish of 2k

All week we’ve been focused on initiating with the legs and connecting our feet to our hands with a solid core.  To make it through a full 2k Race we must keep that focus and be turned on every stroke.  In a couple of weeks we’ll be retesting our 2k, so put the effort in now to hit the splits you want to see during your retest.

This is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work.  Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the last piece.

Post your fastest and slowest times!

Rowing WOD 8/22: 750m Row; 4 Rds: 5 Deadlifts, 5 Wall Climbs; 750m Row – Post Time/Load

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Rowing WOD 8/22:

Complete For Time:

750m Row,

4 Rounds:

5 Deadlifts

5 Wall Climbs,

750m Row

Whether you’re picking up groceries off the floor, getting your body up off the floor, or taking a stroke during a race, you’re ability to transfer energy from your core to extremity will determine your success.  Your ability to transfer force from your feet to your hands and vice versa will get you where you want to go.  In Rowing applying pressure to the footboards and matching that feeling of pressure to the handle is what leads to a smooth, connected stroke.  

Today’s Rowing WOD gives us an opportunity to test our race pace at the 750m distance as well as develop our body awareness, core strength, and ability to connect the feet to the hands with a foundational lift and gymnastic movement.  For the deadlifts the prescribed weight for firebreathers is 315lbs for men and 275lbs for women.  Scale the weight accordingly.  For the wall climbs start on your belly with your feet touching a wall.  Then do a push up and walk your feet up the wall as you walk your hands toward the wall.  The goal is to touch your chest to the wall and then walk back down with control.  Scale by doing 3 instead of 5 or not going as high on the wall.

Post your time and load to comments!

Rowing WOD 8/21: 15 x :20 On :40 Off – Post Fastest and Slowest Split

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Rowing WOD 8/21:

15 x :20 On :40 Off

Max Pressure

Elite fitness is all about developing power through high intensity.  Today’s Rowing WOD is an opportunity to push your boundaries and test the limits of your speed.  Catch your breath and focus on the 40 seconds off so that you can put every ounce of energy into suspending from the oar and going low on the split.  Compare your results to your 2k race plan.

On 8/7/12  we did a similar Rowing WOD, but with a fixed distance.  Compare your results and see if you beat that distance.

Post your fastest and slowest splits to comments.

Here is a drill to feel and think about suspension: