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.