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Old 07-20-2012, 10:03 AM   #1
Helen Lawson
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WOD ideas for 2 Rowing Machines & 6 People Per Class

Hi. I just got the 2nd rowing machine for our box and I'm looking for creative and safe WOD ideas that would accommodate 2 Rowing Machines & a max of 6 people per class.

I've got some ideas of my own, but it's always good to get ideas from others!



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Old 07-20-2012, 11:34 AM   #2
Dan Schwickrath
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

Mostly, you're going to want to do variations of team workouts. The simplest is to divide into two teams and do a chipper workout including the rower.

Or you could do a variation of the Team Triplet workout at the games where one athlete rows three minutes while another does an isometric hold of some kind and the rower can only progress while the hold is being maintained. Meanwhile the third athlete performs an exercise (thrusters/HSPU/etc) for reps. Rotate after three minutes. Add calories on the rower to the number of reps performed to get your score.
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Old 07-20-2012, 12:49 PM   #3
David Sigmon
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

ive done stuff like this in the past:

2 minute stations, 5 stations, one rest station.

winner equals most meters rowed

station 1 - (farthest away from rower) = wall malls

station 2 - push press (95/75)

station 3 - burpees

station 4 - push ups

station 5 - rower

station 6 - rest


--------

also, you can do a team wod to accumulate #'s. So have pullups, pushups, push press, box jumps, etc etc and set paramaters for all of them. So like first team to 100 pullups, 100 burpees, 100 push press, and 3k meters rowed or something to that affect.
You can make any deviation of that. It's normally a fun workout. We just had a straight line of people behind each rower so you just move up one station at a time.

Last edited by David Sigmon : 07-20-2012 at 12:57 PM.
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Old 07-20-2012, 01:31 PM   #4
Clint Harris
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

There's things as mentioned before, and FGB, where whatever exercises are chosen you use stations and times to change.
e.g.
3 rounds, teams of 3: 1 minute push ups, 1 minute overhead weighted lunges, 1 minute cal row, 1 minute rest.

Or even 2 teams of 3 and do a 10k row, rowing 250m each time so that it's a sprint and a boat race.

You could also run heats for certain workouts.
e.g.
4x5 minute rounds, resting 5 minutes.
Within 5 minutes, row 500m, run 400m then max DU for remainder of time. Score is total DUs.
You could run 3 heats. Start 2 people, then once they are their 5 minute rest another 2 are working. Afterwards, the remaining two do the workout.
For the 20 minutes that people aren't working, have them do an abb circuit.


Our gym used to have 4 rowers and perhaps 15-20 people in some classes. We'd just run heats for whatever the WOD was. Those who had somewhere to be went first. There was a real community feel to it in some respects as those who weren't working would be yelling at those who were.
Sometimes, people would also be given the option to do SDHP or a run in place of rowing.
Also, if we weren't running in heats, say there was only 5-6 of us that day or the wod would be too long to run in heats, and you got to a round and the rowers were all taken, then you drew the short straw and had to do SDHP instead. No biggie - you still got a sweat on.
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Old 07-27-2012, 10:35 AM   #5
Helen Lawson
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

Thanks for the replies. All good ideas!
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Old 08-08-2012, 09:51 AM   #6
Ryan Younger
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

I've done some wods where the class will basically take turns rowing but the kicker is have like a 250m row/run and pushups and situps (example only). Whoever finishes the two movements first gets to row the others run, but you can only row once or twice in the entire workout. Usually people will get staggered pretty quickly and it ends up working pretty well. If someone appears to be getting to rower twice in a row just make them run that round.
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Old 08-08-2012, 11:19 AM   #7
Mike Whitehead
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

We have done partner WODs where one is on the rower and the other is holding a plate over head (or a bar at the top of deadlift). When the plate is dropped you must switch. The goal is one total distance per team.

You can also give distance penalties for each switch to discourage not holding the plate to failure.
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Old 08-08-2012, 03:24 PM   #8
Rob Bousquet
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

FGB, baseline workout- row 500 meters, 40 squats, 30 sit ups, 20 push ups, 10 pull ups. you can do 1 round for all out fastest or do 3 rounds trying to keep your time the same for all three.
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Old 08-09-2012, 12:08 PM   #9
Anthony Giurato
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

A simple thing to do is divide into 2 groups. You could have 3 stations per group like rowing, thrusters, and rest. Rotate every minute.

Another good way to use them would be to do staggered starts to your workouts. For example, you could do Mary where the WOD starts with a 250/500/1000m row. If you did a 250m, you could tell the second person to start 1:00 or 1:30 after the first person, and the third person would do the same.
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Old 08-09-2012, 01:04 PM   #10
Richard Rubin
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Re: WOD ideas for 2 Rowing Machines & 6 People Per Class

We've done a couple WOD's/Warm-ups with limited rowers. As posted above, team wods or station wods work best.

1. Run 2000m/Row 2000m: 2 person team, one person runs, while the other rows. I liked this one because there was a little bit of strategy involved. Who was stronger at rowing vs. who was stronger at running. I don't think we had any one team use the same strategy. One team switched every 400m, one team did 1600m before a switch, etc.

2. Run/Row/Plank: Same concept as above but add a 3rd team-mate who has to hold a plank while the others run and row. A little bit of a different workout because no one wants to hold an infinite plank You could work in some penalty for losing the Plank position to make teams accountable.
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