Tag Archives: training

Rowing WOD 8/14: 8 x 30 Strokes On / 30 Strokes Off – Post Max and Min Distance

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Rowing WOD 8/14:

8 x 30 Strokes On / 30 Strokes Off

(Set Monitor for Intervals Time, 1:45 On w/ Undefined Rest)

In WODs like Fight Gone Bad where you’re given a time domain to do work it helps to know what you’re capable of both when you’re fresh and when you’re fatigued.  The goal should be to put everything you have into the erg and get the most out of it.  In other words be efficient and don’t waste energy with any movement or force that doesn’t translate into spinning the flywheel faster.

Today’s Rowing WOD tests our work capacity around the one minute time domain.  If you hold a 2:00 split per 500m at a stroke rating of 30 strokes per minute you would row an 8:00 2k in 240 strokes.  This 2k race plan would be made up of eight 30 stroke segments where you travel 250m in 30 strokes and it takes each segment one minute to complete.  Splitting up a race or workout in this manner gives you something to focus on and aim for.  If you’re ever in a competition where you need to decide how hard to row to get a certain number of points it may help to split it up like this.

The goal of today’s Rowing WOD is to go all out for 3o strokes every interval and see how far you can get.  Although this is max effort, consistent intensity is ideal to last all 30 strokes and not die after 20.  Set the monitor for intervals time with 1:45 of work and Undefined Rest.  Each piece should be rowed at max effort race pace.  Count 30 strokes in sets of 10 and note the distance you reach at the end of your 30th stroke.  Then paddle out lightly for 30 strokes.  The 30 strokes off should hopefully end during the Undefined Rest so that you can stop and write down the distance you reached.  Repeat this 8 times and try to beat your score each time.

Post your max distance and min distance reached in 3o strokes!

Rowing WOD 8/13: Ratio Shifts – 3 x 10min w/ 3min Rest – Post your experience!

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Competitors hit some awesome Rowing WODs at the Beantown Throwdown yesterday including FGB!

Rowing WOD 8/13:

Ratio Shifts

3 x 10min w/ 3min Rest

Row each 10min as follows

4min @ 2k + 20

1min @ 2k + 16 (Keeping Same Stroke Rating)

4min @ 2k + 18

1min @ 2k + 14 (Keeping Same Stroke Rating)

When competing in a Rowing WOD where multiple exercises, like the Olympic lifts, thrusters, pull ups, or burpees, are combined with rowing, it helps to be able to control your effort level.  In order to control your effort level on the erg but remain efficient and get the most out of each stroke, you need to learn ratio.  Controlling ratio allows you to row at the same stroke rating but vary how much effort or pressure you put out. 

For instance, if you’re the first athlete on a team to row a relay that involves rowing and clean and jerks you’ll want to go out hard for the first 7-10 strokes but then settle by doing a ratio shift to give yourself time to breathe and prepare to hop off and lift heavy.  If you do a proper ratio shift you can keep your split from jumping up while getting more time on the recovery to breathe.

Today’s Rowing WOD is all about perfecting the ratio shift needed to settle into a piece but remain efficient and keep the power on.  The intensity of today’s wod is more of a steady state pressure, but you want to be precise with your split and stroke rating.  Just because it may seem light doesn’t mean you should allow your split to wander all over the place.  For the first 4min hold a pace that is 20 split seconds faster than your best 2k split.  It’s only acceptable to row at splits of +/-1 second off that pace.  Note what stroke rating is required to hold that pace and then keep that stroke rating as you do a ratio shift to row a pace of 2k+16 for the next minute.  After the first five minutes you can let the stroke rating change as you settle into a pace of 2k+18 for 4min.  Then finish with that same stroke rating as you row the last minute at 2k+14.  You’ll repeat this process for a total of 3 ten minute pieces.  Each piece try to dial in that ratio shift a little better.

So, how do you actually do a ratio shift?  Well to maintain the same stroke rating but pull a lower split you’ll need to put more pressure into the handle but slow down the recovery.  A proper ratio shift is done by pushing more with the legs, maintaining quick/smooth hands through the finish, and slowing down the seat as you slide forward to take the next stroke.  Remember you never want to pause at the finish or the catch.  The handle should continuously move but you can vary its speed.  That is the key to developing ratio.  With good ratio you will take more time on the recovery and less time on the drive.  You can think of it as doing more work but taking more rest accordingly.

Consistency and Efficiency are the name of the game.

Comment with your Experience!

Rest Day 8/12: What are you training for?

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Rest Day 8/12:

What are you training for?

Everyone should have a goal and be training to reach that goal.  Without something to train for it’s easy to get lazy and not put out the effort you need to progress, get fit, stay healthy, and be awesome.  This past weekend many rowers are testing their speed at the 2012 US Rowing Masters Nationals in Worcester, MA.  If you’re not yet a competitive rower share what event you’re training for whether it’s local or national.  If you’re not training for an event, then what goal are you training for?

Share thoughts to comments!

Rowing WOD 8/11: 1k Row, 10 Lateral Burpees, 800m, 10 LB, 600m, 10 LB, 400m, 10 LB, 200m – Post Time

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Rowing WOD 8/11:

1k Row

10 Lateral Burpees (over the erg)

800m Row

10 Lateral Burpees

600m Row

10 Lateral Burpees

400m Row

10 Lateral Burpees

200m Row

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.  The Lateral Burpees should be done parallel to the erg so that when you pop up you jump laterally over the erg rail.  Each time over the erg is one rep.

Post your time to comments!

Rowing WOD 8/10: 4 x 1k w/ 3min rest – Post Fastest and Slowest

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Rowing WOD 8/10:

4 x 1k w/ 3min rest

While it’s good to constantly vary your training to push your boundaries, there is something to be said about repetition to build your confidence!  Today’s Rowing WOD is an opportunity to build your aerobic capacity and work on a couple of tactical and technique fixes.  Have a game plan for each piece including the split and stroke rating you want to hold.  Ideally each piece will be done a little bit faster.  If you’re working on efficiency or sequencing, focus on one fix each piece.  Perhaps you find your breath and rhythm on the first.  Or maybe it’s sequencing and body preparation that needs attention on the second.  If you choose the right pace it will build your confidence and you will be ready to tear up your next rowing WOD. Below are some goals and times to think about.

 Post your fastest and slowest times!

Interval Time = 3:15; Goal 2k Time = 6:30

Interval Time = 3:30; Goal 2k Time = 7:00

Interval Time = 3:45; Goal 2k Time = 7:30

Interval Time = 4:00; Goal 2k Time = 8:00

Interval Time = 4:15; Goal 2k Time = 8:30

Interval Time = 4:30; Goal 2k Time = 9:00