3 Rounds 
1000m row
15 deadlifts @ 50% of 1RM (used 155lbs)

Hold on during the deadlift, this weight should allow for unbroken sets. The third round on the rower was a real challenge. Managing my breath while avoiding the temptation to slow down was tough. 

Pyramid of Power 
1min at 20spm (rest 1min)
1min at 22spm (rest 1min)
1min at 24spm (rest 1min)
1min at 22spm (rest 1min)
1min at 20spm (rest 2min)
Repeat three more times.
DF 120

The notes suggest this should be done at max power for each interval - 10/10 RPE. Pacing guidelines in ErgZone were on the moderate side - if you try this again, nudge the pace up by +5 seconds each interval. 

Row Intervals 
2x 12:00 / rest 3:00

1st Interval: 2 mins each @ r20, r24, r22, r26, r24, and r28

2nd Interval: 2 mins each @ r28, r24, r26, r22, r24, and r20

Focus on finding the rhythm and ratio at each rate. Smooth the stroke by not pausing anywhere. Try not to drop off as you the stroke rate drops, especially during the second interval. Set the splits to read every two minutes so you can capture rate change and splits accurately. 

Row Conditioning 
3x3mins // rest 1min
rate 24-26
2k plus 14; get faster 
then,
300m for time

Kept the drag at my usual number for the sprints. I find that anything in the 140+ range feels heavy and I cannot get the quick turnaround at the catch needed for these short sprint. 

Row Conditioning 
1 min, 2 min, 3 min, 4 min, 5 min ladder 

2:00 rest between each
Rate: 23
🎯 2K plus 10

Emphasis on consistency and rhythym. Work to make each set look and feel like the last. Accelerate backwards, glide forwards, keep breathing, relax the shoulders. 

Speed Intervals 
4x 30 seconds / 1 minute rest x 2
Rest 3 minutes after the first round of four intervals

🎯 500m PB pace during each 30 second interval
Rest 1 minute 
10 minute row broken into 2 minute splits @ r24. 

Put in a good warmup before hitting this piece. Anything less than all you've got during the 30 second intervals is missing the point. Do not mindlessly row during the 10-minute cooldown. The goal is to keep the same pace and rate for all five splits. 

Row Power Intervals 
4x 60 seconds
4x 30 seconds
4x 20 seconds
Rest time equal to each interval.

DF: 120

🎯 2K minus 5 for 60 and 30-second intervals; 2K minus 10 for 20 second intervals

Put all you have into each interval. This is the kind of workout that will increase you tolerance for discomfort. I got interrupted by Lauren before the last 30 second interval and had to reprogram the monitor from that point forward.