Tag Archives: training

Rowing WOD 8/1: “Jackie” – 1k Row, 50 Thrusters 45#, 30 Pull-Ups – Post Time

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Rowing WOD 8/1:

“Jackie”

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  We’ll be adding on to “Jackie” in the future, so get used to her and crush it!

Post your time to comments!

Rowing WOD 7/31: 5 x 400m Row w/ 1:00 Rest – Post Fastest and Slowest

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Rowing WOD 7/31:

5 x 400m Row (@ race pace)

w/ 1:00 Rest

Do you bring the intensity needed to get results to every workout?  Regularly pushing your limits will challenge your body to be better than it currently is.  Today’s Rowing WOD is all about consistent intensity and getting results.  The only way to get used to race pace is to practice at race pace, both in terms of stroke rating and effort.  Below are some goals for you to keep in mind.  If you can consistently complete each interval in the noted amount of time you’ll be on your way to achieving the associated 2k time.  The work to rest ratio in this workout is less than one, so really focus on breathing and recovering.  Be ready for the challenge.  Get after each interval and go for your goal.

Post your Fastest and Slowest Interval!

Interval Time = 1:18; Goal 2k Time = 6:30

Interval Time = 1:24; Goal 2k Time = 7:00

Interval Time = 1:30; Goal 2k Time = 7:30

Interval Time = 1:36; Goal 2k Time = 8:00

Interval Time = 1:42; Goal 2k Time = 8:30

Interval Time = 1:48; Goal 2k Time = 9:00

Rowing WOD 7/30: 4 x 8min Tech Row; 3×10 Strokes – Post Focus & Distance

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Rowing WOD 7/30:

4 x 8min Technique Row w/ 4min Rest

then

3 x 10 Strokes – Max Distance

Deliberate practice is key to success and mastery of any sport.  It’s been said you need to spend at least 10,000 hours to master a discipline whether it’s athletic or otherwise.  While this may be the case the more quality and purpose you bring to your practice the more you’ll get out of it.

Today’s Rowing WOD is an opportunity to bring deliberate practice to your erging.  Row each 8 minute piece at a pace of 2k + 10 seconds.  Meaning if your 2k split is 2:00 /500m (8:00 2k) then you would row each piece today at 2:10 /500m.  Pick 4 things you want to improve about your technique and fix one per piece.  Things you can focus on are keeping level hands, initiating with the legs, smooth tension on the chain, keeping the feet attached to the footboards, or keeping the chest up at the catch.

To finish up the workout make 3 attempts at 10 strokes to see how far you can go and how efficient you can apply your power.

Post your technique focus and distance rowed in 10 strokes.  What stroke rating did you row at?

Rowing WOD 7/28: 5RFT – 400m Row, 20 KB Swings 1.5/1 – Post Time

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Rowing WOD 7/28:

5 Rounds for Time

400m Row

20 KB Swings (1.5 pood/1 pood)

The common denominator with all top athletes, across all sports, is their ability to powerfully extend the hips.  To be powerful means to apply a lot of force quickly.  So whether it’s jumping off the starting line in a 2k at the Olympics tomorrow or jumping over someone to dunk a basketball, the ability to quickly and forcefully extend the hips is huge.

Today’s rowing workout is a great opportunity to think about extending those hips by developing that posterior chain.  A good tool for that is the Kettle Bell Swing.  Really focus on driving those heels through the ground and squeezing those glutes hard to send that weight up.  Then when you hop back on the rower try to get those heels down fast and stand up off those footboards to activate your glutes and hamstrings, rather than just the quads. Keep the force on the handle horizontal and make it smooth.

Post your time to comments!

Rowing WOD 7/27: Max Pressure 2×1,250m, 2x700m, 2x300m – Post Avg 500m Splits

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Rowing WOD 7/27:

Max Pressure

2 x 1,250m w/ 5:30 Rest

2 x 700m w/ 3:30 Rest

2 x 300m w/ 1:30 Rest

Todays Rowing WOD calls for Max Pressure and is a test of your ability to consistently perform at your highest intensity, something everyone strives for in developing elite fitness.  Set the monitor for Intervals Variable and input 1,250m , 5:30 rest, 1,250m, 5:30 rest, 700m, 3:30 rest, 700m, 3:30 rest, 300m, 1:30 rest, 300m, 1:30 rest.  Pick a 500m Split and a Stroke Rating you plan to hold for each distance.  The first time you perform that distance execute that pace (split and SR) as consistently as possible.  When you repeat the distance try to be even more consistent and go a little bit faster.  

Remember, the goal is to row at max pressure for every piece.  Focus on your split and stroke rate and row at high intensity with good form.

Post your average 500m splits to comments.