Row Conditioning

4/3/2/1 min on

1:30 off between each

rate 26/26/28/34

start at 2k plus 10 and get faster

Messed up entering this in ErgData and the MINUTE interval was actually an HOUR interval. Held the target rate and split was 1.47.4 for that interval.

Bitch Work

5 Rounds

10x seated banded shoulder presses (red miniband) 

10x push ups

100m heavy farmers carry 

2 minutes rest between rounds 

This shouldn’t creep up on you - it should be tough from round one. Starting with seated banded shoulder presses, challenging both shoulder and midline stability, before testing muscular endurance with a large set of push ups. Finished off with a heavy, long farmers carry, the designated rest should be a welcome relief. Didn't have a pair of heavy KBs so I carried a 60# and 80#, alternating which hand carried the heavier bell each round. Kept everything unbroken except for round four's pushups. 

December 2025 CTC - Sixties with the Sixties

6x 60 seconds with 60 second recovery between each piece

No restrictions

I wanted to go for a one minute time trial on the last rep. I did a ten-minute warmup and then used the first five intervals to build. The goal was 300+ on that last interval. Fell below my target pace the last few strokes and came up one meter short 😞

7 Rounds 
12-calorie assault bike
10 ghd sit-ups to parallel
100-foot kb carry @ 35lbs
Rest 1 minute between rounds

Warmed up on the rower to get the heart rate elevated slightly. The goal is to complete each set as quickly as possible. While the bike was not a sprint, I held 65-70 rpms and was finished in under 50 seconds each round. This allowed me to hop right on the GHD and the weight was light enough on the carries that I was able to pick up the KB quickly following the sit-ups. Was able to consistently finish each round around 2:10. 

Rowing Warmup
1:30 @ lower rate followed by :30 at higher rate
r20/22; 22/24; 22/26; 22/28 and 22/28

Increase your intensity during the :30 intervals

Builder 
3 rounds:
21 bench press @ 115-pounds
21 banded triceps pushdowns (green)

Metcon
21 burpees
21 cals echo bike
rest 1 min
18 burpees
18 cals echo bike
rest 1 min
15 burpees
15 cals echo bike
rest 1 min

Builder reps should be slow and controlled focusing on getting full ROM and getting a stretch and squeeze at the beginning and end of the movement. Split the burpees into 3 sets each round and held a manageable pace on the bike (~60RPM) to try and manage my heart rate. 

Row Conditioning 
Time: 20 mins
Rate: 14 & 24
Drag: 106 

Followed along with this DarkHorse vid. You'll alternate between 14 and 24 strokes per minute for 20 minutes. Focus was on taking strokes for practice while getting a great sweat. Rather than chasing target splits, focus on nailing prescribed rates. The transition from 14 to 24 and back down to 14 was a challenge and it took me a few strokes to settle after each change. 

Workout 74 - RowErg - Take It Away Now 
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
5 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
4 Minutes at Recovery Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
3 Minutes at Working Pace
REST
1 Minute at Working Pace
2 Minutes at Recovery Pace
REST
1 Minute at Working Pace

Hold rate 26 throughout and add more power each round, i.e. your 1-minute round should get faster each time. 

Five Rounds: 
500-meter row
30-second kettlebell front-rack hold, 44lbs

17:16

Today’s workout challenges your midline in a static hold. Feel free to push the pace on the rower, but you should be able to get back to the hold and perform at least 15 seconds before resting. Was able to keep the holds unbroken - 53# would have been a better challenge. Transitions could have been a bit tighter. Was losing time getting on/off the rower each round and had to go to the towel more than I thought I might. This was written as a 15-min AMRAP, but I wanted to get in the full 5 rounds so I went beyond the limit.