Workout 42 - RowErg - Hindsight 
Hindsight is 20/20. We head towards 20 Minutes of work at a 20 Stroke Rate.  In the first interval, leave yourself some room to make two jumps (measured in watts) from easy to hard. Set the monitor to view force curve. 
 
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
1st Interval: 3 Minutes Easy, 4 Minutes Moderate, 3 Minutes Hard
2nd Interval: 3 Minutes Moderate, 4 Minutes Hard, 3 Minutes Moderate

My graph looked most like the third image—needs more leg drive.

Workout 47 - RowErg - Let it Run 
5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest
 
4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest
 
3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest
 
2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. Last few intervals at r30 should be El Senderino. 

AMRAP 14: 
750m burden carry 
24 v-ups
12 push presses @ 115-pounds
Max step-ups to 20-inch box holding burden bag

22 reps 

Used the 40-pound bag for the burden carry, switching between carrying on my back and shouldering the bag. Distance was one lap around the block which was .47 miles. Kept the push press unbroken but was a challenge. 125 or even 135 would have been a better challenge. For the step-ups held the sandbag with a front/zercher carry. 

Workout 92 - RowErg - Free Energy 
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

Workout 97 - RowErg - Define your Priority 
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort 
5 minute rest
20 steady minutes @ 24 

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (230 > 115). At the 10 minute mark, bump up 15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts, peaking at 227.

For Time: 

10 deadlifts @ 225-pounds

50 sit-ups

8 deadlifts @ 225-pounds

40 sit-ups

6 deadlifts @ 225-pounds

30 sit-ups

4 deadlifts @ 225-pounds

20 sit-ups

2 deadlifts @ 225-pounds

10 sit-ups

Used double-overhand grip on the deadlifts and anchored feet under sandbag for the sit-ups. Broke the deadlifts during the round of 10 & 8 to preserve my midline and grip. Maintain a steady pace during the sit-ups and don't allow yourself extra rest just because you are laying on your back. 

Power Intervals 

12x 1:30/rest 1:00
🎯 2k plus 12
🕐 rate 18

DF 105

Focus on technique and maintaining momentum (smooth power with full pressure). Target was just beyond reach during most intervals, especially with a lower drag. Still an important session as rowing efficiently at low rates builds the strength and technique that makes everything else faster, smoother, and more powerful.