Rowvember Day 4 
Duration: 20 mins
Rate: 22-23 with 10 power strokes every two minutes at varying rates
28/25/16/26/32/22/19/20/34/30
DF 114

Get ready to row non-stop for twenty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. Followed along with this DH video. Try to hold your steady pace around 2:20-2:23 - it can be very easy to fall off a cliff especially after some of those higher stroke rate bursts. 

Rowvember 2025 - Day 2

4x 4:00/ 1:00 rest

r20, 24, 28, and 30

The goal is simple with this one. Lock in the SPM early and keep it there for the duration of the piece. Kept the drag a few ticks below normal. I don't see a lot of stroke rates that start with a '3' so that round of 30 was tough! Was short on time and I used the first round as a warmup. 

Workout 14 - RowErg - Raise You 20 
Warm Up 
3:00 WORK @24 
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard

Workout 

Segment 1:  8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between 
~2 Minute BREAK 
Segment 2:  4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between 
~2 Minute BREAK 
Segment 3:  2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between 
 
Kept the drag low and focused on a quick and powerful drive. Don't max out at the start of each set, try and get faster with each interval at each time domain. Very happy with this effort on a beautiful November Saturday afternoon.  

Followed along with a 20-minute workout from RowHouse. There was a warmup, some drill work and a workout all in the 20 minutes. This was 20 minutes straight through with periods of higher rate and intensity sprinkled in. Highest rate was r30. Fun workout although I wish they'd display the target rates and splits (or at least RPE) during the workout. 

A:  Tabata Row for calories 
8 Rounds
:20 HARD effort
:10 Rest
🎯 60 calories

Hit this piece after a brief rest and a solid warmup. The plan was do a tabata workout with row-situps-box jumps-row, but I was having stomach issues and abandoned that plan after the row. The goal was 60 calories in total which would be 7.5 calories per interval. Was shot out of a cannon that first round 🚀

B: CrossFit Community Cup Workout 3
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean

FSQT: 205-pounds
HCLN: 185-pounds

Took the front squat from a rack and used two bars for this effort, ping-ponging between front squats and hang cleans. Left 3+ minutes on the clock, but was happy with both lifts and did not want to push the front squat without my knee sleeves. With the sleeves, I think 225 is doable on the front squats. 

Row Pyramids 

Descending Ladder (Warm-Up):
Row intervals in descending order: 5:00 → 4:00 → 3:00 → 2:00 → 1:00
rate 22 

5:00 @ 65% 
4:00 @ 70% 
3:00 @ 75% 
2:00 @ 80% 
1:00 @ 85% 
Rest: After the 1:00 interval, rest for 2 minutes.

Ascending Ladder:
Row intervals in ascending order: 1:00 → 2:00 → 3:00 → 4:00 → 5:00
rate: 26

1:00 @ 90% 
2:00 @ 85% 
3:00 @ 80% 
4:00 @ 75% 
5:00 @ 70% 

Row Intervals 
7 x 1000m 
rest 90 seconds
🎯65-70% 

This is designed to be active recovery. Aim for a bit faster than 10k pace since you'll be getting rest in between each interval. Was able to hit these without any real stress, a better target would be to hold between 70-75%.