Workout 69 - RowErg - Your 24
Warm Up:
2 Minutes Easy @22 then,
10 Minutes Easy @24

At the top of each Minute, Row 10 Hard Strokes @24
 
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals 

Was between 1:58 and 2:05 for the HARD portions. RECOVERY was just that, kept things low and slow. The only objective was to hold a 24 stroke rate. Define your endpoints at the catch and the drive.

CrossFit 2606623

Deadlift 5-5-5-5-5 reps 

205-225-235-255-270-pounds

Double overhand grip throughout. Heavy day. Good day. Back on Jan 6 I pulled 245x5 and left some in the tank. Today the goal was 265+. Hit 270 on the last set…and then lost count of my reps like an absolute genius and let go of the bar after only 4 reps. Still 270 moved multiple times—and felt strong throughout.

Row Conditioning 
30:00 row 
First 29 mins @ 19 s/m
Last 1 min @ open rate

Hay in the barn. Money in the bank. Whatever you want to call this base-building session. Dial in your technique at the low rate, then practice that finishing kick at the end of a longer duration row. Set the monitor to race my effort from Jan 7 and worked to stay on pace through the first 29 minutes before opening it up for the final 60 seconds. Boring? Maybe. Effective? Absolutely.

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.