Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

My back was still bothering me a little, but felt better than yesterday. I wanted to push a little bit without blowing up my back and this was the perfect workout for that. I turned the damper down from where I usually work (109 df). In order to get better splits at the same stroke rate you need to drive harder, but slow down the recovery. 

Workout 87 - RowErg - Festive Endeavor 
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest 
@ 20, 22, 24, 26, 28
 
Skill Piece 
5 X 1 Minute Intervals: 
Legs only powerful strokes into rowing @ 24
 
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
Easy/Moderate @ 24, Recover @ 20, Work @ 26

The damper will change with each interval: 5 // 8 // 3 // 6 // 1

I slept funny and woke up with a sharp pain in my lower back (right side). This piece calls for more intensity than I was able to bring to today. Dialed it down to a manageable pace while keeping the directed rate/damper changes. 

Recovery Row 
7000m as: 
1000m @ 18spm
1500m @ 20spm
2000m @ 22spm
1500m @ 20spm
1000m @ 18spm

Turned the damper down and kept this real chill. My body is still aching from Monday's workout so I just wanted to focus on finding good technique and moving well. 

B.B Sting - For Rounds and Reps 
AMRAP 17
200m SkiErg
Rest 3:15
Pacing: Send

DF 80

The seemingly inconvenient rest period is meant to entice you to hold a "faster than 4:00 per interval pace" which should be very doable assuming you can recover well enough to truly send each effort.  Warmed up with the DarkHorse 10 minute build then hit this effort. Kept the rate high and the drag on the lower end during each interval. Finished the fifth round with 18 seconds remaining.

Street Parking Saturday 12/25/2021
4 Rounds
25 Burpee
50 Air Squat
Rest 1 Minute Between Rounds

Simple, yet devastating. I scaled to 20/40 reps each round because I haven’t done this volume in a while. 

Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.
Rest ~5 mins and repeat.

 
Today was a beautiful December day (50 degrees the day after Christmas ?!?🎄) and I just wanted to get outside and move. I treated the first time out as a recovery effort with no target pace in mind. Wanted to keep a low rate and just focus on moving well. Felt warmed up after this and decided to run it back again. For the second effort, I decided to start at a stroke rate of 20 and increase plus one with each round. 

Round 1: 3189 meters @ 2:21.1 pace
Round 2: 3311 meters @ 2:15.9 pace
Drag was set to 101 (my machine needs to be cleaned 😐)

Morning Mono

8 Rounds

20 Calorie Echo Bike

15 Calorie SKiErg

Worst.MorningMono.Ever. 

The only rest is the walk between machines at the Y. Fastest round on the bike was 1:33 and slowest was 1:39 and just under a kilometer. SkiErg was between :55 and :57 seconds each time out (2:02.5/500m). Heart rate stayed jacked pretty much throughout the entire piece. 

Row Conditioning 
1000m @ 28spm
Rest 2 minutes
1000m @ 26spm
Rest 2 minutes
1000m @ 24spm
Rest 2 minutes
1000m @ 22spm
Rest 2 minutes
1000m @ 20spm

Can you keep the same pace while reducing your stroke rate? Can you get faster? Use this workout to practice maintaining pace while your stroke rate decreases and you fatigue. Choose a pace a bit faster than your 5k pace to start. In the earlier intervals, let the rate control your speed. You'll need to bring the power if you want to keep that pace in the later rounds. Drag was set to 120.

Complete 10 rounds: 
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.

2740 meters rowed
Stroke Rate: Open
🎯: 20 calories per minute
DF: 128

Hit the target on all but the first interval. Need to keep these at 1:50/500m or below with 1200+ cal/hr pace. I rarely spend time at this high of a rate, but I needed to be at 'race rates' to hit the calories target. Similar to “shifting up” in a car, when we increase our stroke rate we open ourselves up to faster splits without blowing our engines.

The 12 Rows of Christmas (@the_row_series)

Pacing recommendations are based off of 2K pace (1:56.7). 

And to all a great night! This was paced and rated pretty close to perfect. I find it a little tougher to hold the 32 or 34 while keeping a long stroke. There is a fine line between selling out and a controlled intensity. One goal of becoming a more efficient rower is to learn how to “control speed with rate”. Basically, we want to be able to control our split times by way of increasing or decreasing the number of strokes we take per minute. A good rule of thumb is 2 s/m equaled 2 seconds of split time.

30 Minute Time Trial 
SCORE: 6852 meters 🏆
DRAG: 123
🎯 7000 meters

To hit the 7000m mark I need to be at a 2:08.5 pace which is my 5K PR. Similar to “shifting up” in a car, when we increase our stroke rate we open ourselves up to faster splits without blowing our engines. For longer sessions it is more efficient to use a higher stroke rate with lower stroke power for a faster overall result.

Row Conditioning
Distance: 5000m
Rate: 20 

DF 113

The rowers at Exton Y don't connect to ErgData and need to be cleaned out in a bad way. Just to reach a DF of 113 I needed to set the damper to nine-and-a-half. Something to remember with low rate training is that the recovery is slower, not the drive. Drive hard and long with good technique and not leaning back too far, then recover slowly and smoothly.

Workout 65 - Ride The Wave 
As The Flywheel Spins Podcast

Workout 65: (Active Recovery Workout) This rhythmic ride today will have us rolling through waves of intensity at a variety of different rates.  Our focus is off of maximum power, but finding a different way to build up our stroke count. 
 
Warm Up:
Easy Rowing without Straps @ 20 Strokes per Minute 
 
Workout:
100 Strokes* @20 
100 Strokes* @24
100 Strokes* @28
100 Strokes* @24/@28/@32
*Accumulating 100 strokes by 3 Rounds of 10 easy, 10 moderate, 10 hard; finish out the last 10 strokes easy. There is a brief rest period between each 100 strokes (~60-90 seconds).

This was a fun one to row along with and the waves of 10-10-10 made the time go by very quickly. Paying attention to the overall stroke count really helped me dial in at these different rates. Turned the drag down to 107 for some 'easy' meters and set the monitor to watts to help make sure there was a jump in effort from light>moderate>hard intervals. 

Strength - 
20x25 sec on 15 sec off
*5 of each
1) plate ground to overhead (25lbs)
2) box jumps (20" box)
3) kb strict press (35lbs)
4) v-ups

Conditioning - 
7x 1 minute work // 30 seconds rest 

Rate: 26

🎯 2K pace 

DF 128

The foam plyo box at the WC Y has allowed me to start doing box jumps again. I am still conservative with the height, but it is nice to be able to jump again. For the conditioning piece, no specific pacing instructions were given, but the last time out I held 2K or better at r26. Aim for 80-90% on the minute sprints and paddle lightly during the rest periods. 

This workout from DarkHorse included a warmup and cooldown. Alternating between two minutes push and one minute easy for twenty minutes. Hold the rate at 22 and try to get faster within each two minute window. 

Street Parking Program C - Wednesday 11/17/2021 
1000 Meter Row
75 Barbell Power Snatch
1000 Meter Row

16:48

This is not an exact time because of the long transition from rower (on the track) to barbell at WC Y. Kept the row somewhat conservative (4:14 & 4:20) while the barbell was a steady burn of 7-8 reps at a time with a short break between. This is basically Randy bookended by a 2K row, woof! 👹👹

Row Conditioning 

5000m with rate changes every 1000m

r22

r26

r22

r26

r22

Warmed up with 10-minute build from DarkHorse (2163m) before hitting this piece from the Concept2 workout of the day archives. 

Five Rounds 
4 front squats @ 135-pounds
20 handstand shoulder taps 
40-foot sled drag
40-foot sled push
Rest 3:00
Sled weight should be on the line of whether you can stay unbroken or not. 

Duration: Short

Feel: Gas

Pacing: Reach

This was written as a 25 minute AMRAP with 6 wall walks instead of shoulder taps. Opted for a set number of rounds since the equipment is spaced out all over the Y. This was the first time in a long time that I did squats with any kind of loading. I was conservative on the chosen weight (workout called for 70%) -- with just four reps, 165-185 would probably be more appropriate. Sled weight was 192lbs - used a 45, 35 and 25-pound plate along with the 87-pound sled. The drag should be a backwards pull. 

Workout 8 - RowErg - Power Pyramid  
As The Flywheel Spins Podcast 

Warm Up (12 Minutes) Test the Waters
 4 X 2:30 Work Intervals with :30 Rest in between
 
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32

Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00

Rate: 24

DF: 120

🎯 175 watts or higher for all intervals (2:06/500m pace)

4 'Giant' Sets: 

500m SkiErg

15 abmat butterfly situps

21 banded good mornings (red mini-band)

Rest 1 minute between sets 

This was designed to be a recovery session. Held a lower rate on the SkiErg while still keeping close to my 2k pace. The midline work was all unbroken with a focus on moving well rather than quickly. 

5 ROUNDS 
5x bench press @ 175lbs
1 minute SkiErg 
2 minute rest
(264, 253, 253, 250, 251m)

Handstand Push-ups
[based on max unbroken set] 
5 unbroken: 4-3-3-2-1
10 unbroken: 9-8-7-6-5
15 unbroken: 12-10-8-6-4

Drag was set to 87 and I didn't really put in a proper warmup. These numbers don't compare favorably to last time out although I did use a heavier barbell this time. I didn't record that workout with ErgData so I can't see the drag or rate I used for those sprints. Finished up with some handstand pushups which I was able to keep unbroken -- rest as needed between sets. Rest was around 90 seconds or so. 

Workout 38 - RowErg - 100% Better  
As The Flywheel Spins Podcast

Time Pyramid @ 27 Stroke Rate with 1 Minute Rest between Work Efforts. Drag set to 126.

Give this one your 100%.  The segments grow longer to the peak of this pyramid. However, they grow harder as we work down the other side. That 27 rate was faster than what I am used to for this kind of volume. 

20 minutes as: 
Minute 1 - 18 spm
Minute 2 - 18 spm
Minute 3 - 20 spm
Minute 4 - 22 spm
Minute 5 - 24 spm
Minute 6 -  26 spm
Minute 7 - 20 spm
Minute 8 - 20 spm
Minute 9 - 22 spm
Minute 10 - 24 spm
Minute 11 - 26 spm
Minute 12 - 20 spm
Minute 13 - 22 spm
Minute 14 - 24 spm
Minute 15 - 26 spm
Minute 16 - 20 spm
Minute 17 - 22 spm
Minute 18 - 24 spm
Minute 19 - 26 spm
Minute 20 - 18 spm

Rowed along with another Dark Horse vid. This was Monday's workout from Week 2 of Rowvember. In this Rowvember workout, we're teaching you how to work on those gears! Yep, you heard me - rowing has gears! Well, kind of… we have that wonderful metric of how fast you can move up and down the monorail, and what better way to test your control of that than have you hit a solid 20 minutes of working through those SPMs with a good little push right at the end. 

Strength -  

20x25 sec on 15 sec off

*5 of each

1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (*option to hold med ball)

Used 20# Rogue med ball. Held the med ball on my shoulder for the squats. Did not exercise the option to hold the med ball with the hollow holds as :25 hollow hold is already death 👿. 

Conditioning - 
4x 3 minutes on 1:15 minutes off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26spm @ 2k plus 8
2K Pace: 1:56.6

DF 128

Row Conditioning

Time Intervals

10x 1:00 work // 1:00 rest at r24

🎯: 2K (1:56.6)

DF 135 

It was a challenge to hold 2K pace at a 24 stroke rate but I hit the target on exactly half of the ten intervals. The focus on rate and pace has been paying off - I feel as though I am able to better generate power regardless of the chosen rate. Power through efficiency. 

Accessory Work

5 rounds of:

1 minute overhead hold (45lb barbell)

1 minute rest

5 Rounds 
20 calorie SkiErg
5 hang power cleans (135)
10 db bench press (50s)

Limit rest time to walk/transition to each station. Held a conservative pace on the SkiErg and kept the cleans and bench sets all unbroken. The knurling on the bar at the Y was AGGRO AF which made the SkiErg that much tougher.