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.

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. During the second interval, your ratio is going to change from the first minute to the next. Your drive speed will increase to apply more power which means you'll need to slow down your recovery to hold the prescribed rate. PRESS the legs to extension, don't just FLOP them to extension. 

Skeleton Crew Challenge Day 1 
RowErg
9:00 steady interval
Increase rate OT3M (20, 22 & 24)
3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power
9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain or increase power

Steady effort before church this morning. Tried to maintain negative splits on the one-minute intervals, but should start a little faster.