Rowlympics Challenge Event #6 
6000 meter time trial
SCORE: 26:44.0
DRAG: 114

This matches a PR for me at this distance. Spent the first few minutes settling into target pace. Pushed hard during the second interval which forced me to back off too much during the third interval. Try and settle into pace within the first few minutes. Drop your split 1-2 seconds at the 1800m mark. Bring the split down a good chunk in the last 500m if you have something left.

Workout 21 - Row It and Rank It 
30 Minutes, broken into five segments
 
10 Minutes @24 - Force Curve
8 Minutes @24 - Power 5s
6 Minutes @26 - Increased Stroke Rate
4 Minutes @26 - Power 10s
2 Minutes @28 - Full Power Finish

Today's session was divided into five intervals, each with increasing intensity and decreasing duration. I dropped the drag to 100 and used the first few minutes as a gradual build-up. The final two minutes will test you mentally. Dig deep and finish strong!

Rowing Time Trial 
⏱️ 1:00
🎯 300m 

Warmed up with a 10-minute DH build. Felt strong in the first 40 seconds, holding a 1:36-1:37 pace, but faded in the final 20 seconds to a 1:40 pace. Maintained a 35-36 stroke rate while focusing on full strokes. Close to my 307m PB!

300 Dart Challenge 
Object: To row with a consistent stroke rate and power output
Number of Darts (strokes) : 300
Points: 50 points for a bull’s eye; 25, 10, and 5 points for next three rings.

Time: 12:07.9
Score: 14,350 (15,000 is perfect score)
Distance: 2774m

The dart game challenges you to be consistent in pace and stroke. This was my highest posted score in the darts game - DF was set at 110. This combination of pace and rate felt sustainable and is one I'll target for my next 30 minute row. 

 

Crossfit | 240406
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row

24:45

This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell. I scaled to SA DB OHS with 35-pound dumbbell, switching arms halfway through each set. It was so muggy in the garage and transitions got longer and longer as I had to keep going to the towel. 

Workout 45 - Row Erg - Full Send 
Seek full throttle with 100% commitment. Let the pace boat feature be your motivation to get after it with no reservations. 

5 intervals of 1 minute of work with 1 minute of rest
4 intervals of 1 minute of work with 1 minute of rest
3 intervals of 1 minute of work with 1 minute of rest
2 intervals of 1 minute of work with 1 minute of rest
1 interval of 1 minute of work with 1 minute of rest

-Rate capped at 26 s/m
-Use pace boat feature to increase pace from each prior round. 

-Set the drag 10-15 ticks above normal

Used the 5X round to warmup to a moderate pace. Took the average split from that effort (2:10.4) and dropped -5 seconds with each subsequent interval. So 2:05 or better for 4X round, 2:00 or better for 3X round, 1:55 or better for 2X round and 1:50 or better for last round. #ElSenderino

Workout 97 - RowErg - Define your Priority  
4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort 
5 minute rest
20 steady minutes @ 24 

No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (233 > 117). At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts.

Workout 76 - RowErg - Even Better 
As The Flywheel Spins Podcast 

Warm Up into Workout:
10 Minutes (Warm Up)
RATE: Starting at a Stroke Rate of 16, increase by two every minute
 
8 Minutes
POWER: 30 Seconds Work / 30 Seconds Rest with Stroke Rate @24 
 
6 Minutes
POWER: 3 Minutes Easy; 2 Minutes Moderate; 1 Minute Hard
 
4 Minutes
RATE: Starting at a Stroke Rate of 22, increase by two every minute
 
2 Minutes
POWER AND RATE: Starting at Stroke Rate 24 Increase by two every minute and increase power along the way!

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 
Technique Note: The Dollar Bill Trick and Rowing without Straps
 
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.

Workout 23 - RowErg - Dare I Say Damper Change? 
As The Flywheel Spins Podcast 

Workout:

3 Min Interval
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST

*Each interval change damper as follows: 3, 7, 1, 9 & 5

*DF at each damper setting:
3 @ 93; 7 @ 159; 1 @ 82; 9 @ 190; 5 @ 120 

The damper at 9 was just GROSS 💩. Trying to hold a r20 requires you to be TIGHT throughout your body and relying on those legs to generate the power. Make sure the arms are locked out, because if those elbows are bent, you’ll burn out your biceps and forearms, making your workout that much worse.

Workout 86 - RowErg - Cheers to C2 and You 

4x 5 min intervals // 2 mins rest between

Interval 1: Stroke Rate Warm Up @22 / @24 / @22 / @24 / @22

Interval 2: Force Curve Focus @24 SPM
Interval 3: Max Meter Test 5 Minute Steady @24 SPM
Interval 4: Max Meter Retest 5 Minute Power @24 SPM

It's time to celebrate birthdays and benchmarks. Our intervals are dedicated to Concept2's 45 years of manufacturing and As The Flywheel Spins reaching over 500k downloads. Hoping these two accomplishments fuel your own success today, especially during our last interval! Used a fifth five-minute interval as my cool down. With the extreme heat - even at 7A this morning - I did not have it in me to suffer the way intervals 3&4 called for. 1200m is a good target to aim for which would require a 2:05/500m pace @ r24. 

Crossfit | 240110 
For load:
5-5-3-3-1-1
Deadlift 
Build to a 1-rep-max deadlift

5s: 225|245
3s: 265|285
1s: 295|305

You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible. Warmed up on the rower and then did three sets of five at 100, 155 and 195lbs. 

Workout 47 - RowErg - Let it Run 

As The Flywheel Spins Podcast 

Warm Up and Workout: 

5 x 1 Minute Intervals
Increasing Stroke Rate @17/18/19/20/21 
2 x 30 Seconds Hard @21 with 30 Seconds Rest

4 x 1 Minute Intervals
Increasing Stroke Rate @22/23/24/25
3 x 30 Seconds Hard @25 with 30 Seconds Rest

3 x 1 Minute Intervals
Increasing Stroke Rate @26/27/28
4 x 30 Seconds Hard @28 with 30 Seconds Rest

2 x 1 Minute Intervals
Increasing Stroke Rate @29/30 
5 x 30 Seconds Hard @30 with 30 Seconds Rest

The first five-minute segment is more of an extended warm-up. The remaining intervals should be done at a moderate pace (~75%). Bring the power for those 30-second bits while holding your technique. Turned the drag down quite a bit from normal (97) and let it rip. 

For time: 
18-12-7 cals on the Assault bike
9-6-3 sandbag cleans (100-pounds)

Today’s workout is a short sprint of pure grunt work which will test the lungs and legs. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. It was incredibly HOT in the garage this morning and this didn't help one bit. The goal is to finish between 5-7 minutes. Held rpms around 70 on the bike and only broke the sandbag once during the round of 9. 

300m TT 
General warm-up 
1:30 easy // 1:00 medium+ // :30 rest

Specific warm-up
500m easy 
3x10 stroke bursts (r34) with :40 easy between (r18)

Workout
300m at a sub-maximum 500m race pace effort. Use the first 10 strokes to get the pace really low, then stride out to a sub-max pace for remainder of 300m. The start needs to be faster, around 1:35 or so...

1:02.0

Cooldown 
1000m strapless rowing, focus on good technique and posture

7RFT: 

7 clean and jerks @ 100-pounds
21 calorie row
1 minute rest between rounds

Total Time: 20:35
Slowest Row: 1:25.9 (second round)
Fastest Row: 1:15.1 (last round)

The barbell was 155/105 rx'd but I went with a lighter load since I haven't done hang cleans in a metcon much lately. These were all unbroken and more of a muscle clean and press - I think 115lbs would have been more appropriate even if I had to break up the sets. Kept the rows on the moderate-to-hard side and tried to pick up the barbell right at the minute rest mark every set, although I took a longer rest after the 5th and 6th sets. 

Workout 98 - You’re the Zest - RowErg 

4 minutes @ 22; building intensity

3 minutes @ 24; consistent power

2 minutes @ 24; 12 powerful strokes (x2)

1 minute @ 24; 12 powerful strokes

2 minutes @ 24; 12 powerful strokes (x2)

3 minutes @ 24; 12 powerful strokes (x3)

4 minutes @ 24; 12 powerful strokes (x4)

Use the first four minute interval to warm-up. For the remaining intervals, set units to WATTS and establish your power on the front half of each minute. During the first :30 seconds of each minute you'll row for MAX WATTS @ r24 then you'll back off during the last :30 seconds of each minute while still maintaining r24. During the power intervals, use the force curve and try to get the front side steep. 

'Amaranth' 
2RFT: 
300m row
100m double DB farmers carry (35-pounds)
300m row
100m double DB front rack carry 
300m row
100m DB front rack carry + DB waiter walk
-rest 1:00 between rounds

17:37

This workout comes courtesy of @hamplan. Find a pace on the row that allows you to hop off and pick up the dumbbells immediately. Stress movement quality and position during the carries. Walk was from garage door to Bill's mailbox and back each round. 

Row Conditioning 
20-40-60-80-100 calories
10-20-30-40-50 banded sit-ups

The rowing will get interesting as you progress through this workout and experience core fatigue. The volume of the banded sit-ups alone is enough to devastate you -- do not allow for sloppy body position as you get into the longer rows.