Week 2 // Workout #5 
2x2000 meters

5 minutes rest between each

Stroke rates of 24/26

Goal: 2K + 11-12 at r24; then 2-3 splits faster at r26

I went out of order this week because of the intense heat. Will complete the 10x300m sprints later this week once the heat wave breaks. 

Workout 26 - RowErg - Row 500
WORKOUT 26: No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 107)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26 Damper 5 Drag 121)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 136)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...

10 On / 10 Off

9 On / 9 Off
8 On / 8 Off

7 On / 7 Off...

1 On / 1 Off

'Amaranth'
2RFT: 
300m row
100m double KB farmers carry 
300m row
100m double KB front rack carry 
300m row
100m KB front rack carry + KB waiter walk
-rest 1:00 between rounds

23:53

This workout comes courtesy of @hamplan. Used a 36&44lb KB for this one. The rows were not intense (2:05 - 2:08/500m pace), used these to help recover and catch my breath. 

Row Conditioning
10x 1:30 work / :30 rest
*keep stroke rate between 26-30
*start at 2k plus 8 and get faster if possible

Nightmare on Erg Street

Row Series IV - Event 1 
"Nightmare on Erg Street"
Row 500m, rest 60 seconds
Row 500m, rest 40 seconds
Row 500m, rest 20 seconds
Row 1500m, done!

Scores:
1A: 1500m time
1B: Total time

I didn't look at this ahead of time and programmed a 2K to finish instead of 1500m. 

On the Concept 2: 
2 min, 3 min, 4 min, 5 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece.

Rate: 22

Drag Factor: 104

Saturday 140125
For time:
Row 500 meters
50 GHD Sit-ups
Row 1,000 meters
30 GHD Sit-ups
Row 2,000 meters
20 GHD Sit-ups

No time kept as I had to walk between the rower (cardio room) and GHD (weight room) at Jennersville Y. Pace on the rower was conservative - 2:05 for the 500m and 2:12 for the 1000/2000m pieces. This is a lot of volume on the GHD and I actually did 35 instead of 30 for the middle round. 

Week 1 // Workout #3 
2 x 15 minutes with a stroke rate of 18
5 minutes rest
every 3rd minute stroke rate of 22

Goal: Use watts; increased power with increased stroke rate

This was a perfect recovery workout on a beautiful 70 degree day. Kept this low impact, fluctuating between 130-135 watts at rate 18 and 160-170 watts at rate 22. 

Week 1 // Workout #2 

6 x 500m repeats, with 90 seconds rest 

Goal: Hold pace equal to or faster than your fastest 500m from 2k baseline workout 

This felt good and I very nearly posted a perfect screen. Held the stroke rate a little higher than normal while staying calm and keeping the stroke as long as I can with my short body. 

Row Conditioning
4-3-2-1 minutes 
1:30 rest between each
26-26-28-34 stroke rate

Pace: start at 2k plus 10 and get faster

Drag: 108

Slacked a little with the pacing. First and last set were solid but the middle pieces need to be a little faster. Average watts were 177-188-203-254. 

ENDURANCE | WEEK 26 | 06/20/2021 
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row
Score is added up 3 x 500 Meter Times

No rest between rounds so go straight into the 500m effort from the 5 minute slow pace. Goal for this is to teach us how to recover while still moving after a near maximal effort. Only your 500 meter times count. Your score is the three of them added together. But you must NOT stop during the 5 min slow row portions.

SCORE: 5:41.6

Drag: 110 

Week 1 // Workout #1 

2000m Baseline Row 

Stroke rates of 22/24/26/28 every 500m 

Goal: Finish faster than you started. 

Score: 8:12.2

This is the first workout in @functionalendurance 2K prep program. You'll do 3 workouts each week within this program. Don't expect to be close to a PB on this piece. We'll use some of the data for workouts later and it should generally tell you where you are strong or weak. 

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 

Row 5,000 meters

I didn't have much pop today and my goal here was to come in at or under 22 minutes with a rate cap of 22.  I watched Modern Family on my phone during the row, but used the metrownome app to keep me locked in at a 22.  Looking at my screen, there was a slight drop off during the fourth 1000m interval, but overall pleased with the consistency. 

22:00.1 (109 drag)

For Time:
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

9:18

Move methodically through your sit-ups, but STAY MOVING. The sandbag may be carried anyhow (shoulder recommended). Carry was to cable box outside of 608 Quill and back to the garage. I mixed between shoulder carry and bearhug with the sandbag. Took one short break on the bag (~30 seconds) before starting up again. This was almost 1.5 minutes faster than last time! 

ENDURANCE | WEEK 24 | 06/06/2021 
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Minute between rounds

Score: Total Time (24:02)

Pretty simple but effective. As soon as you hit the 250 meter slow - turn on the gas and never look back! I tried to keep my slow pace at 2:20-2:25 and keep my sprint pace under 1:50. 

On The Concept2 Rower: 
5 minutes
1 minute
5 minutes
1 minute
5 minutes

Rest 2 minutes between each piece

Pacing: 5 mins @20 SPM, 1 min @30 SPM

Switch between sustainable pacing, a quick rest and a quick burst. If you hit this workout well the 2 minute rest will feel short but manageable and you should be able to maintain your 5 minute pacing three times over. Was late picking up the handle on my second sprint and it took :12 to get up to my pace. These need to be faster. A good goal would be 2:05 and 1:50 for the 5 and 1 minute rounds. Drag was 104 - bump up to 120 or so next time out. 

6x 500m / 3:00r
rate cap @ 22s/m

drag factor 111

This one is all about power. The longer rest periods allow for full recovery so push yourself to hold a challenging pace. Was very pleased with how this turned out. Used the metrownome app to help dial in my stroke rate.

Row Conditioning

12x 50 sec on 50 sec off
Intervals 1-4: 28spm @ 2k plus 2
Intervals 1-4: 30spm @ 2k 
Intervals 1-4: 32-34spm @ below 2k pace

Came in with low expectations. I wasn't feeling very motivated with sore knees and thought this would be a #morethannothing workout. Not bad for no warmup. Pacing was very consistent. Drag was 107. 

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. As you add more power the curve should have a sharper peak at the start. The smoother the curve, the smoother the application of force. The larger the area under the curve, the greater the amount of force applied.
 
Workout:
Two 10 Minute intervals @20 with 3 Minutes Rest in Between
 
First Interval 
3 Minutes Easy
4 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Second Interval
3 Minutes Moderate
4 Minutes Hard
3 Minutes Moderate

Coming off a high volume training week and coupled with the dangerous heat, this EASY recovery effort was just what I needed. The 10 minute interval was a mess. I found it very difficult to hold such a low rate AND slow pace.

10 mins @ 2:30 r18
rest 2:30
7.5 mins @ 2:25 r19
rest 2:30
5 mins @ 2:20 r20
rest 1:30
2.5 mins @ 2:15 r21

Workout 67 - RowErg - Sharp and to the Point

Workout 67: (Building HiiT Workout) Inside 30 minutes we get warmed up and powered on. Our stroke rate and intensity does fluctuate within each minute of this effort, offering an opportunity to rest and then drive home our potential. As the workout progresses, our rest intervals increase in duration allowing our power intervals to sharpen.

This is 30x1:00 with no rest between intervals. Program the monitor for 1:00 intervals with no rest. 

Warm Up/Workout:
30 Minutes Every Minute we begin a new Interval
*Power increases as the timeframe for power decreases
 
3 intervals of 10 Seconds at 22 SPM / 50 Seconds at 26 SPM with power
3 intervals of 15 Seconds at 22 SPM / 45 Seconds at 26 SPM with power
3 intervals of 20 Seconds at 22 SPM / 40 Seconds at 26 SPM with power
3 intervals of 25 Seconds at 22 SPM / 35 Seconds at 26 SPM with power
3 intervals of 30 Seconds at 22 SPM / 30 Seconds at 26 SPM with power
3 intervals of 35 Seconds at 22 SPM / 25 Seconds at 26 SPM with power
3 intervals of 40 Seconds at 22 SPM / 20 Seconds at 26 SPM with power
3 intervals of 45 Seconds at 22 SPM / 15 Seconds at 26 SPM with power
3 intervals of 50 Seconds at 22 SPM / 10 Seconds at 26 SPM with power
3 intervals of 55 Seconds at 22 SPM / 5 Seconds at 26 SPM with power

6 Rounds
500m row
1000m assault bike

The key to this workout is slower is faster. By staying under control and pacing yourself, this will allow for fast transitions between machines. Held each row around 2:04 while the assault bike was around 1:45 (59rpms).

Row Series IX - Event 4 - That'll Do Erg, That'll Do

Row 777m - Rest 70 seconds

Row 666m - Rest 60 seconds

Row 555m - Rest 50 seconds

Row 444m - Rest 40 seconds

Row 333m - Rest 30 seconds

Row 222m - Rest 20 seconds

Row 111m

 
Scores:
4A: 777m time
4B: Total time

Still very sore from yesterday so I wanted to just get in some movement. Normally, the pacing on this one would be GAS. Instead I opted for rate-restricted (18 s/m) intervals. 

AMRAP 30 Minutes
20 DB Floor Press (50s)
20 Calorie Row
15 V-Ups

Rest 1:00

SCORE: 6 Rounds (:13 remaining)

The arm pump was REAL! Tried to be smart in breaking up the bench early to avoid failure. Still ended up with 120 reps of DB bench press @ 50lbs. I expect to be feeling this for the next few days. Kept the rows around 950 cals/hour which translated to about 1:12-1:15 to finish each round.