Row Conditioning 
Variable Time

2x 7 minutes, followed by 2x 4 minutes 

Rest 3-6 minutes between each

⏱️ 7:00

Rate: (2m @ r20, 2m @ r22, 2m @ r24, 1m @ r26)

🎯 2K plus 18, increase by at least -2 seconds with each rate increase

⏱️ 4:00 

Rate: (2m @ r28, 1m @ r30, 1m @ r32)

🎯 2K minus 8, increase by at least -2 seconds with each rate increase

DF 117

Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.

"Collin"
Six rounds for time of:
Carry 55-pound sandbag 400 meters
75-pound push press, 12 reps
12 step-ups, 24 inch box
44-pound KB SDHP, 12 reps

None of these movements/weights were going to give me too much trouble so my focus was just to keep moving. Kept everything unbroken without any breaks between movements. Walked four laps around the elevated track with sandbag in back rack. The transition between track and cardio room where I had the rest of the workout set up gave me a little break to go to the towel as it was very hot in the gym today. 

ErgGolf 
18x :40 work // 1:05 rest
Eagle (>190/170/160)
Birdie (>180/160/150)
Par (>170/150/140)
Bogey (>160/140/130)

Did this with Jordan as a partner workout. Alternated rounds allowing 25 seconds to transition on/off rower. We each did 18 intervals. Finished with a score of 20-under par using the expert goals. Jordan was also 20-under using the intermediate goals. 

Strength 
Bench Press 5-5-5-5-5 reps

Conditioning
Handstand Work
Accumulate 3:00 in a handstand. Every break, do 20 air squats. 

This was written with a strict press rather than bench, but I had my mind made up that I was going to bench today. Held all sets at 185-pounds which is moderately-heavy for me at this rep scheme. Was careful not to burn out on the bench and have nothing left for the holds. Focus on pressing fast. Handstand hold with nose and toes to wall was done in 5 sets - between 30 and 40 seconds each.

Row Conditioning 
10 mins/1 min/10 mins/1 min

Rest 3:00 between each
⏱️ 10:00
Rate: 22
🎯 2K plus 16
⏱️ 1:00
Rate: Open
🎯 2K minus 8
DF 121

Hang Power Clean 5-3-3-1-1-1

Followed the recommended lesson plan from @crossfittraining. Focus on fully extending the hips before using the upper body. As a general guideline, strive for the sets of 5 and 3 reps to be completed with 80-90% of 1RM, while the 1-rep sets can be attempted at 90% of a 1RM. This was the most I have cleaned in a while 🦍🦍

145-155-165-175-185-190-pounds

52 WEEK ENDURANCE: SESSION 16 
5 Rounds
1000 Meter (Hard) Row
Rest 1:1 for how long 1000 took

Score: Total Time (20:36.1)
Score: Average 1000 Meter Time (4:07.2)

**This workout is meant to be done as 10 rounds. If you feel up to it, and can keep all 1000s under 4:15 - go for it!

I wanted to do all 10 rounds but knew I wasn't going to have the time this morning. Aim to be faster each round. Start off a bit slower and realize you have 5 sets to gradually speed up. Drag was set a bit higher than normal (129). 

Row Intervals 
13x 50" work//50" rest
Rate: Open
Pace: 2K
DF 121

Less than a minute 'on' with short rest periods looks innocent enough...but if you row, you know. Controlled sub-max effort out in the garage this afternoon. Played around with different stroke rates to see how they'd feel. 

Row Time Trial 
⏱️ 1:00
🎯 300m 

🥇 307m PR!!!

⚡ 448 (peak) 375 (average)

Warmed up for about 15 minutes before hitting the 1:00 TT. Everything above the 1:00 interval was part of the warmup. Turned up the drag for the sprint (120 for the warmup and 149 for the sprint). A minute sprint is all about how long you can hold an uncomfortable rate/pace -- shorten your stroke and focus on keeping that rate up! 

Row Power Development 
Four Rounds of: 3x1:00//2:00r
Rest 4:00 after 3rd interval
🎯 2k-1, increasing, rate 28

DF 140

The first round was spent trying to dial into the stroke rate and I didn't hit my intended pacing. Changed the display to show force curve for the remaining intervals. Focused on staying calm and keeping the stroke as long as I can with my short body. This seemed to pay off as I was able to bring the power on each of the remaining 9 intervals. 

With a partner, complete 12 rounds (alternating rounds): 
6 Jump Squats

10 Russian KB Swings @ 44-pounds

7 Kneel-To-Stand @ 14-pounds

12 Hollow Rocks

Tweaked this one from a previous effort for the men's workout this morning. One partner works while the other rests. After partner A finishes a full round, partner B will go to work, continuing in this pattern until all 12 rounds are complete. 

After everyone had left, I pulled a 2K row at a recovery pace. With the crazy heat today, I had no desire to push any harder. 

Stroke Rate Pyramids 
5x 5:00 // 2:00r 
16/18/20/18/16
18/20/22/18/16
20/22/24/22/20
18/20/22/20/18
16/18/20/18/16

Some lower intensity stroke rate practice. My legs still felt heavy from the past few days and I didn't want to do something that was going to leave me too sore for tomorrow's men's fellowship workout. Felt good to just move well and spend some time unlocking my body.

Every 5 Mins for 25 Mins: 
30 Calorie Row
15 KB Deadlifts @ 70lbs
15 DB Floor Press @ 50lbs

Finished each round with about a minute rest before starting into the next one. The row on the first round was too slow - picked up both the rate and pace for the next four rounds. Broke the deadlifts at halfway point each round and kept the floor press unbroken. These are all movement that I love and this was a fun workout. 

21:00 Steady State 
6:00 @ 2K+20
5:00 @ 2K+18
4:00 @ 2K+16
3:00 @ 2K+14
2:00 @ 2K+12
1:00 @ 2K+10

You're pulling one long piece with a gradual step up in both pace and rate. It starts pretty mellow but finishes nice and spicy. Used 1:56.5/500 as my starting point. This was actually done Tuesday afternoon but I forgot to log. 

Four Rounds:
20 wall balls @16-pounds
30-second dead hang hold

100 drag rope singles

Everything is manageable, and everything is there for you to crush. The problem, of course, is the holds and the fact you have four rounds. Three would be straightforward, but that fourth one is going to be 🤬🤬🤬. Can you hold onto the bar for four rounds unbroken? Wall balls were unbroken every round, use the 20-pound ball next time out. Came off the bar for a quick regrip on the first two rounds - the rubber grips were shifting on me - I switched bars for the last two round and was able to hold unbroken. As RX'd is a 40-second hold, but I wanted to focus on staying unbroken so I scaled back to 30 seconds. The holds taxed my grip enough that I had to break the jump rope each set, especially using the drag rope.

Strength 
Build to a fast&heavy single for hang power snatch

140-pounds

Failed a couple of times at 145-pounds, couldn't turn the bar over.

Row Conditioning 
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm
DF 116

3305m 

52 WEEK ENDURANCE: SESSION 15 
4 Rounds
1000 Meter (Moderate) Row
Rest 90 seconds
750//500//375//250 Meter (Hard) Row
Rest 15 seconds
250 Meter (Easy) Row
No rest - straight into next round

The focus here is the middle 'hard' intervals each round. This interval will get progressively shorter each round. Try to get progressively faster each interval. The moderate 1000m intervals were slightly faster than Week 14, but my 'Hard' rounds were a bit slower than I intended. The goal was to get faster each of these rounds but I held the 750 and 500 at the same pace. The target for these 'Hard' pieces should be sub-2 minutes. I don't know if it was the humidity or something else, but I was struggling today.

Workout 27 - RowErg - Dingo Power 
Warm Up:
8 Continuous Minutes of Rowing
4 Rounds of increasing power...
1 Minute at 22 / 1 Minute at 24
1 Minute at 22 / 1 Minute at 26
1 Minute at 22 / 1 Minute at 28
1 Minute at 22 / 1 Minute at 30

Workout:
6x :20 work //:20 rest @ r24

6x :20 work //:20 rest @ r26

6x :20 work //:20 rest @ r28
 
Five Minutes of Fun: 
For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...
50 Seconds of Moderate Intensity 
10 Seconds of Maximum Power 

15 Rounds
3 Deadlift @ 155 w/ fat gripz
Farmer's Carry 40 yards as heavy as possible (70lb kettlebells)
*For famer's carry walk out 20 yards and back 20 yards
Bye, bye grip...

This - as always - was absolutely devastating! Double overhand grip on the deadlifts. Farmers walk was from deadlift platform to cable station and back at WCY. 

2 Rounds 
70 calorie row
35 step-ups (20-inch box and 20-pound wall ball)
45 bench press (115-pounds)

26:44 

Held the row around 2:15/500m pace each round. Find a nice, steady pace on the step-ups that allows you to move consistently without taking any long breaks. Kept the bench to sets 6-12 reps each time with the goal of finishing in 4 minutes or less. 

Row Intervals

16x 250m // 2:00r 
🎯 2K, staying consistent
DF 126

Goal here is consistency while also remaining comfortable. The pace should be a reach, but repeatable over all 16 intervals. Held a bit of a higher rate which does not allow room for improvement. Try these again at a r26-27 instead and see if you can be just as consistent.

Conditioning
50-40-30-20-10 reps of:
double unders*
alt. v-ups

Warmed up with DH 10-minute build, then hit this conditioning piece. Used drag rope and double the volume doing singles. This was a lot of v-ups...🥴

Accessory Work
3 rounds
10 plate rotations (25#)
10 reverse curls (45# barbell)
20 overhead triceps extensions w/ red mini-band

52 WEEK ENDURANCE: SESSION 14
4 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 2 Minutes
250 Meter (Easy) Row
Rest 30 Seconds

SCORE: Average 500m: 1:57.1 

The focus of this session is on that middle interval in each round. I have been dealing with a cold on and off for the past few weeks and have not had many opportunities to really push during a metcon. This was a great workout to push because of the built in rest periods. Aimed to hold the 500s around my 2K pace -- mission accomplished. 

Row Conditioning 
1000-900-800-700-600-500-400-300-200-100 meters
Rest 45 seconds between each
🎯 2K plus 20 

DF 121

Comfortable meters while still not feeling my best. Focus should be on technique, an easy row - don't go higher than r20. A second goal for me was to hold negative splits throughout. 

I am still under the weather but wanted to try and sweat out this cold. Even though this is designed to be a recovery row, take time to focus on finding good positions. 

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

Row Conditioning 
4x5 minutes on // 3 minutes off
During the rest:
15 plate ground to overhead
25 plate press
15 dead bug kick outs holding the plate

Stay between 22-24 spm. I used a 25-pound plate for the off-rower work. Finished with about 25-30 seconds of rest each round. Kept these a bit slower than the prescribed pace (2k plus 15) but otherwise these were pretty consistent. Drag was set to 118. 

Workout 12 - RowErg - Can You Hang?
Set a solid baseline pace, and the challenge begins from there. 

5 Min Interval @ Self Determined Moderate Pace (X*)
2 Min REST
4 Min Interval @ Calculated Goal (X-5)
1 Min REST
3 Min Interval @ Calculated Goal (X-10)
1 Min REST
2 Min Interval @ Calculated Goal (X-15)
1 Min REST
1 Min Interval @ Calculated Goal (X-20)
 
*X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split. Hold stroke rate between 24-28 for all intervals. Opened with a 2:17 pace with the goal of rowing the last interval at my 2K pace. Set drag to 120.

Two Rounds: 
30 Calorie SkiErg
30 Calorie Row
30 Calorie Echo Bike
30 Weighted Sit-ups (12#)
1 Minute Rest Between Each

These should not be all-out sprints but don't hold back either. Could have been a little faster on the bike knowing I was going into 30 sit-ups. Chose straight-leg sit-ups touching wall ball above head and between my feet each rep.