Tag Archives: training

Rowing WOD 8/8: Shuttle Run Pyramid (30min Cap) – Post Time or Levels Completed

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Rowing WOD 8/8:

Shuttle Run Pyramid  (30 Minute Cap)

1,250m Row – 6 shuttles       

1,000m Row – 4 shuttles      

750m Row – 3 shuttles         

500m Row – 2 shuttles       

250m Row – 1 shuttle

The beauty of Rowing lies in the opportunity to push yourself as an individual and as part of a team.  Today’s workout is a shuttle run pyramid and a good example of how training with a partner can take your effort and performance to the next level.  If you don’t have a training partner you can still do this workout, but it would be a lot more fun to grab someone from the gym and show them what rowing is all about.

One partner will start on the rower and one will start on the run.  The rower completes the noted distance while the partner sprints the noted number of shuttle/wind sprints.  For the run, designate a starting line and then setup three cones at 10m, 20m, and 30m.  One shuttle run will be down and back three times to a different cone each time; in other words – touch the 10 and run back, touch the 20 and back, touch the 30 and back.  The partner that finishes each round first gets time to rest!

Post Time or Levels Completed to comments.

Rowing WOD Demo with Renegade Rowing

Rowing WOD 8/7: 15 x 133m w/ :30 rest – Post Fastest and Slowest Times

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Rowing WOD 8/7:

15 x 133m Row

w/ :30 Rest

15 intervals of 133m adds up to 2,000 meters of glory.  For those with experience this is an opportunity to push that race pace and get used to the speed and intensity needed during every stroke of the 2k.  If you’re a vet you’ll want to try to hold a sub 2k pace for every interval.  This should leave you with about a 1:1 work to rest ratio, so your fresh to push it all the way through.  If you’ve only done a couple of 2k’s this is an opportunity to work on your consistency every stroke and hold a consistent pace on par with your last 2k.  Below are some goals to keep in mind.

Post your fastest and slowest time to comments!

Interval Time = :26; Goal 2k Time = 6:30

Interval Time = :28; Goal 2k Time = 7:00

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

Interval Time = :32; Goal 2k Time = 8:00

Interval Time = :34; Goal 2k Time = 8:30

Interval Time = :36; Goal 2k Time = 9:00

Rowing WOD 8/6: 2 x 19min Pyramids w/ 2min rest – Post avg 500m splits

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Rowing WOD 8/6:

Double Pyramids

2 x 19min w/ 2min rest between

(4′ @18, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18)

Rhythm and Endurance are two necessities for successful competition in WODs.  A great example would be the KB Swings and Pull Ups found in “Helen”.  Those who find a consistent rhythm can flow through the movements naturally and rely on their aerobic endurance without dipping into their anaerobic energy supply.

In today’s rowing wod the focus is developing rhythm and endurance.  Another word for rhythm in rowing is Ratio.  By varying the ratio of the drive to the recovery rowers can maintain the same pace or split, but work more efficiently and make the stroke feel lighter or heavier.  

When going from an 18 stroke rating to a 20 you should focus on more pressure with the legs and quickly redirecting the hands through the finish.  This will help increase the stroke rating while leaving you the same amount of time to sit up, breathe, and relax as you slide forward on the recovery.

Post you’re average 500m splits to our comments as well as your thoughts on Ratio.

Rowing WOD 8/3: 500m, 2×1,500m, 500m – Post 500m Times

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Kathryn performing a start!

Rowing WOD 8/3:

500m (Start – 2k Race Pace)

  • 2min rest

1,500m (2k+5)

  • 5min rest

1,500m (2k+5)

  • 2min Rest

500m (2k Race Pace – Finish)

Performing and reaching your goals is all about developing and executing a process that will get you there.  Whether it’s getting that first muscle up by working gymnastic progressions or learning to hold a consistent 500m split for rowing a 2k.  Today’s Rowing WOD is a chance to work on the start and finish of your 2k race plan and develop your ability to hold a consistent split.  For the first piece perform a 3-5 stroke starting sequence, a high 7-10 strokes, and then settle into your goal 2k pace.  For the 1,500m pieces settle in and hold a consistent pace that is 5 seconds higher than your goal 2k pace.  Try to keep the split within one second of that 2k+5 pace.  To end the workout hold your goal 2k pace for 250 meters and then sprint to the finish with whatever you have left.

Post your 500m times for the first and last piece!

Here are some goals to shoot for:

6:30 2k = 1:37 /500m

7:00 2k = 1:45 /500m

7:30 2k = 1:52 /500m

8:00 2k = 2:00 /500m

8:30 2k = 2:07 /500m

Rest Day 8/2: What’s your go to hamstring stretch? Do it!

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Rest Day 8/2:

What’s your go to hamstring stretch?  Do it!

Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility.  Use today as an opportunity to stretch out those hamstrings, increase your flexibility, and watch the best rowers in the world compete at the Olympics in London!

Share your favorite hamstring stretch!