Zeus
10 rounds:
100m row*
1:00 rest

*rate must be below 30 spm

Notes: 100m row, all from a standing start (stopped flywheel) and all at a rate BELOW 30 strokes per minute. This workout rewards pure power and distance per stroke. Rest 1 minute between efforts and note average split and stroke rate during the workout.

Average Split: 1:49.4/500m
Average Stroke Rate: 1:49.4

The first two rounds were done with 164 DF (damper 7); increased the drag to 209 (damper 10) for remainder of workout.

Alpha Challenge: 3 attempts to row 100m in under 17 seconds with 1 minute rest between

Notes: To achieve this you'll need to hold a 1:25 pace.

Total Time	Pace Per 500m	Stroke Rate
18.8	1:34.0	38
18.2	1:31.0	43
18.3	1:31.5	46