Workout 4 - RowErg - Short and Spicy

9 x 1:40 steady, :20 power (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

This is a practice of control over your intensity.  Because it is a continuous effort, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  Full rest during the 2:00 after round 5. During the :20 power periods, you'll need to row by feel as you won't be able to see rate or split. 

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Rowing Intervals 
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Held 5K pace and rate throughout. 

Hang Power Clean 1-1-1-1-1

115-145-175-185(f)-180 pounds

Midline

2x20 Unbroken GHD sit-ups

9 Rounds, OT2M: 

330 meter row 

2K + 8 

2K + 4

2K 

Repeat this cycle three times for a total of nine rounds. 

You'll rest until the 2:00 mark and start the next interval. Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between
First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18
Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. Woke up with sore legs and kept the pacing on the moderate side, especially during the first interval. 

CrossFit 260310
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders*
20 seconds of rest

Subbed assault bike cals for doubles. Used 44-pound kettlebells and did SA push press, alternating arms each round. Was sucking wind by the third round. Nowhere to really catch your breath here. 

176 total reps 

push press: 17-13-16-11
deadlifts: 22-20-21-19 
assault bike: 10-9-9-9