2026 World Rowing Virtual Series 
MAY — CHALLENGE 2: Casino Royale
Row 777m x3 🎰🎰🎰

Rest 1 minute between

Overall Time [9:45.4]

Number of Strokes Interval #2 (fewer is better) [41 strokes]

Peak Watts Interval #3 [397 WATTS]

Three intervals, three chances to shine. One for speed, one for efficiency and one for pure power. Think you’ve got the luck (and legs) to take it on? This was TOUGH! Was disappointed at PEAK WATTS on the third interval, damper needs to be higher than 112. Three attempts to crack 400 watts on that final interval. Five strokes at full send at 700m to go. Again at 400m. Emptied the tank for the last 75m. 

CrossFit | 210907 

Shoulder press 5-5-5-5-5 reps

115-135-145-150-155(4)

Athlete has the option to build to a heavy weight and hold across all sets or build throughout to a heavy 5RM. Was only able to gut out four reps on the last set. Put in almost no warmup and it showed. I also did not give myself enough rest between sets. Take a full three minutes to fully recover. Bar was taken from the floor each round. Photo is from final set at 155-pounds.

2026 World Rowing Virtual Series 
JUNE — CHALLENGE 2: Cheops
10 × 1 minute (20 seconds rest)

1️⃣ 12–13 spm 6️⃣ 22–23 spm

2️⃣ 14–15 spm 7️⃣ 24–25 spm

3️⃣ 16–17 spm 8️⃣ 26–27 spm

4️⃣ 18–19 spm 9️⃣ 28–29 spm

5️⃣ 20–21 spm ⭐ 🔟 30–31 spm ⭐

Scoring: Overall distance + distance in the 5th interval + distance in the 10th interval (2401m/250m/272m)

Rolling starts allowed, but not utilized today. Build throughout, but push for max meters during each interval. 

2026 World Rowing Virtual Series 

June—Challenge 1: Miles Apart

3218-meter row (2 miles)

Score: Overall time and middle mile split.

The middle mile is where this race is really won or lost. It strips away the adrenaline of the opening strokes and the grit of the final push — that last desperate dig when you know the finish line is coming. What's left is the mile where tactics can't save you. No burst, no sprint, no tricks. Just honest, sustained effort that exposes your true aerobic capacity and pacing discipline. I held around 5K pace throughout with a deliberate bump in the middle to protect that split. Simple in theory. Brutal in practice.

2026 World Rowing Virtual Series 

APRIL — CHALLENGE 1: PowErg

The format is simple. The suffering is not.

4 intervals. 30 seconds rest. Zero mercy.

3 min on → 30 sec rest

2 min on → 30 sec rest

1 min → 30 sec rest

30 sec on — leave it ALL on the machine

Score: Total distance + max watts on that final 30-second interval (1649 meters and 402 WATTS)

A pure test of engine and execution. Four hard intervals. Just 30 seconds rest. Full rest after the one-minute interval—flywheel must come to a complete halt. The 402 WATTS equates to a 1:35.5 pace—not too shabby with the drag set to just 108. 

'Everything is Equal' 
15 rounds of:
1 min work 1 min rest
Rounds 1-14 26 SPM aim to achieve EXACTLY the same meterage each round.
Round 15 30+SPM MAX distance effort.

Followed along with DH vid. You have to be able to hold whatever you do on the first round for every round so don't come out too hot. Set my target at 240m after the first interval (2:05.0 pace). No holds barred on the last round with goal of 275m. 

500m Row

15 AbMat Butterfly Sit-Ups

15 Russian KB Swings @ 53 lbs

— 5 Rounds for Time —

22:45

Every movement is talking to the same neighborhood—hamstrings, glutes, low back, core and by the end of the third round, the whole block is on fire. The row will punish you if you come out too hot. Long, efficient strokes. Let the machine work. The sit-ups are the active recovery you don't realize you need. The swings are the exclamation point on every round. Hinge hard, snap the hips, let the bell float. No muscling it up. This one sneaks up on you. Rounds one and two feel like a conversation. Round four feels like a confession. Walk yourself to the redline — but don't cross it. Keep moving. No standing around. Transitions matter here.