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

DF 117

Midline

Hollow Hold

3x 30s on/15s rest

Very happy with the effort on the rower. Was able to hold these targets without much trouble - not to say this didn't leave me sweaty 🫠. Broke on the third set of hollow holds around 8-10 seconds in, but finished the set after a 20 second rest. 

Row Conditioning 
10 minutes, straight through as follows:
1:20 @ r28
3:00 @ r20
1:20 @ r28
3:00 @ r20
1:20 @ r28

This one’s a really simple pyramid. Set a baseline you'll strive to maintain for the remaining intervals during that first r28. Glide a little more when the stroke rate is higher and push harder when the stroke rate goes down. Drag was ~15 ticks lower than normal which made it that much harder to hit the targets during the r20 intervals. 

April 2025 CTC 
4:00 on / 3:00 rest
3:00 on / 2:30 rest
2:00 on / 2:00 rest
1:00 on / 2:00 rest
3:00 on / done! 

While not specified, I kept this as a rate-restricted effort at 24spm - it would have been even nastier all done at high rates. Target was 175+ WATTS each round with a goal to exceed my score on the second 3:00 round. At higher rates, a noble goal is to hold your 2K pace across the board. 

Test - Max Power

3x 20s max power//5mins recovery

2x 13mins recovery @ 55%

True power is usually generated within 7-12 seconds, once you go past this stay strong for the duration. Looking for 2 numbers during effort, the MAXIMUM amount of power produced and the AVERAGE amount of power produced. 

Only did one recovery interval due to time constraints with men's bible study. Drag was turned way down for this effort (98) and I am pleased with the power I was able to generate at such a low drag. Splits were 1:43.0 (382 max watts), 1:42.0 (371 max watts) and 1:42.0 (370 max watts) for each of the 20-second sprints. 

Build to a heavy 5RM deadlift 
-then-
2 sets of ME deadlifts @ 60% of today's 5RM

Used double overhand grip for deadlifts. Best lift was 259-pounds and I used 155-pounds for the ME sets. Pulled 20 and 18 reps on each of the ME sets, respectively. 

Warm-up
3 steady rounds:
10 banded good mornings (green band)
500m row

Midline
Unbroken or until failure
10-1-10 v-ups

Rest as needed between sets in order to stay unbroken. I only got six reps during the round of nine on the way back up the ladder. Finished 97 of 110 total reps. 

Strength
Double overhand deadlift 
15-15-15 

The plan was to finish up with deadlifts but my low back was not cooperating and I didn't want to force it. Will try this one again later in the week. 

Row Conditioning 
4x 5:00 intervals, broken as follows
1:00 active recovery
1:00 @ r22 75%
1:00 @ r26 90%
1:00 @ r22 75%
1:00 @ r26 90%

Followed along with this DH workout from YouTube. You'll row for 20 minutes continuously, but each minute you'll shift your focus as described above. Held the r22 around 2:17-2:18 and the r26 at 2:06-2:07.

CrossFit 220908 

42-30-18 reps for time of:

Row calories

Dumbbell box step-ups 

Two 20-pound DBs, 18-inch box

Be smart about breaking up the step-ups, but don't allow yourself to be standing around too long. You should really only need to break the first set, otherwise push through and switch legs when you start to fatigue. Row was at a lower drag (hgh-80s) and kept the pace a bit slower to allow for bigger sets on the box. 

For Time: 
2,000 Meter Row
Every 2 mins, stop and do 12 abmat butterfly sit-ups

13:44

Workout starts on the rower. As written, this was 15 sit-ups each round, but I wanted to do butterfly and finish so I'd have at least a minute on the rower each round. Don't be afraid to push the row. 

Workout 22 - RowErg - Watt You Need 
Through some basic threshold training intervals we can answer for ourselves, the question "What should my average watts be for this interval?"
 
Warmup:
3 mins @ r22 light/moderate/hard
1 minute rest
3 mins @ r24 light/moderate/hard
1 minute rest
3 mins @ r26 light/moderate/hard
 
Work: 
3x 5:00 @ r28 with undefined rest periods (~3 minutes between rounds)

You'll gradually increase intensity from moderate to hard throughout the first interval. Note average watts (177 WATTS) as you will use this as a baseline for the next two rounds. Alternate between 10% below (160) and 5% above (186) your average watts each minute for the second interval. Hold the line when dropping down from upper to lower - don't let your rate or average watts fall off. 

CrossFit | 250329 
2500m row 
50 hand-release push-ups
2500m row

28:14.2 

Push the pace on the first row, knowing that the second will feel that much worse. Use your legs - push, don't pull! Stay smooth and methodical throughout the push-ups, doing your best to complete in six minutes or less. I need to improve my push-up stamina - try doing Tabata HRP once a week to build muscular endurance.  

CrossFit | 250326 
3 rounds for time of:
200m farmers carry @ 20-lb dumbbells
40 banded good mornings (red mini-band)
40-calorie row

The dumbbells were too light - I didn't have to set them down once during the workout. Paced the rower a bit too much the first couple of rounds - these should all be done closer to 5K pace.

Row Recovery 
20:00 with bursts
DF 100

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace. 

A. Metcon 
AMRAP 5 minutes
KB snatches @ 53-pounds

Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes

50 reps

B. Four Minutes and a Funeral 
Row 1 minute
No rest
Row 3 minutes

1a: Total distance in first minute (286m)
1b: Total distance (1013m)

You cannot allow yourself to cruise at any point during this row. Goal for the three minute piece should be 2k +1-2. You will be tempted to slow down, but it is only four minutes - hang on and you can rest afterwards. 

C. Strength
Touch and go deadlift 1x5

It's only one set so you should aim to lift a heavy load relative to your capacity. Warming up should be light triples, moderate doubles and a couple heavy singles leading up to your one set. Used double overhand grip throughout.   

245-pounds

Garage Athlete Games Event 21.1 
Pocket Deuces
10:00 @ 20 s/m

Score A: distance in first 2:00 [464m]
Score B: distance in last 2:00 [480m]
Score C: overall distance [2316m]

Tried to stay consistent through the first few intervals. With three minutes remaining, start to drop your split. Break the last 20 strokes into blocks of 5 and get faster with each block. 

Row Conditioning 
30r20

DF 105

Spend a few minutes getting warm so you can hit targets from the start. Begin to drop your split around 10 mins to go, making two more drops before maxing out the last minute. Fight for that 2:15 average. 
 

Row Intervals

1 min, 3 min, 5 min, 3 min, 1 min pyramid

2 min easy rowing between intervals 

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece.

The amount of rest supports big efforts. Concentrate on strong power output at moderate rates. Prioritize consistency and try to match your output on the way back down. #Don'tWeaken

For Time: 
2,000 Meter Row
On The Minute: 5 Double Overhand Deadlifts @ 149-pounds

13:36

Workout starts on the rower - Was lazy and didn't want to unload and reload the bar with the 55s so I used 149-pounds instead. Keep the straps loose for quick transitions on and off the machine. Manage your breathing and don't be afraid to push it early knowing that you'll drop off as the workout goes on. Happy with the time and effort! 

mobility 

Child's Pose w/ Shoulders
Standing Calf Stretch - Wall Facing
Anterior Banded Hip Distraction 
Lateral Banded Hip Distraction 
Ankle Mobility Rocker
Hip and Ankle Paleo Chair w/ bumper
Up and Down Paleo Chair w/ bumper
Seated Scap Wall Slide
World's Greatest Stretch
Cat/Cow
Down Dog
Child's Pose w/ Shoulders

midline
3 rounds w/ 1 min rest between
30 russian twists
12+0:12 hollow rocks+hollow hold

steady state active recovery
15 minute row
turn the drag way down and hold a low rate, but try to get faster with each 3 minute split

52 WEEK ENDURANCE: SESSION 13 
4 Rounds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 10 Seconds
90 Second (Hard) Row
Rest 90 Seconds

Score: Avg. distance for 90-second intervals (331 meters)

The goal here is for the 90 seconds pace to be the same for all 4 intervals each round. Increase that pace for each new round with a goal to move faster with each round. It's been a long week of training so I kept these on the moderate side with a r24 cap. 

Crossfit | 250118 
For time:
1,000-meter row
50 deadlifts @ 99-pounds
20 handstand push-ups

14:21.4

Hello old friend 🤸🏼‍♀️ the last time I did HSPU was May 2. Because of this I wanted to be conservative, so I opted for intermediate scaling. This wasn't the sprint that it was designed to be, instead I was closer to 75% effort throughout. In hindsight, I could've pushed a bit more on the row to get done closer to 4:06-4:10, but jumped right to the barbell and ripped off 19 deadlifts. Broke the HSPU into sets of 5 with head to abmat, taking a minute or so between sets. 

For Time: 
100 calorie row
30 sandbag cleans @ 100-pounds

Though this workout is for time, I treated this as more of an active recovery piece and completed at a conversational pace. That is tough to do with the bag cleans which I broke into four sets to get all thirty reps done. 

Row Intervals 
~10 steady state warmup 
A: 4x 250m work / 1:00 rest
B: 6x :20 work / :20 rest

Followed along with a rowing workout from Ladder app. Get nice and warm before hitting these sprints. The first segment sees us doing 250m repeats at or below 2k pace. You'll then take a couple of minutes to recover before attacking the :20 second intervals. Attack is the critical word here. Hold back just a bit on the first four intervals before going El Senderino on the final two. 

Feet-Out Row Intervals 
10x 1:00 work // 1:00 rest
10 butterfly abmat sit-ups during rest periods
DF 112

You'll do 10 intervals of one minute of feet-out rowing with 10 butterfly abmat sit-ups during the rest period. Sit tall through the stroke and feel the drive in your legs. The sit-ups in between sets will challenge your posture and ability to stay connected to the rower while strapless. 

Workout 55 - RowErg - Pendulum Conundrum 
As The Flywheel Spins Podcast 
9x1:40 on, :20 off (2 minute rest after round 5)
Note: This is a preset WOD on the C2 Rower. Choose 'Select Workout' then 'Custom List' then 'v1:40/20 r...9'.

I messed up while programming the monitor and did not include the two-minute rest after the fifth round so I had to cancel out and reprogram. Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. For Tabata intervals, choose a damper you want to experiment with. I set the damper at 3 with a DF of 101. Recommended RPE is 9 - even at a lower drag, all intervals should be done below your 2K pace.  

March 2025 CTC 
Row 100m 
Row 900m 
Row 900m 
Row 500m 
*Rest 30 seconds between each

Put in a good warmup before tackling this effort. This was 2400 total meters with practically no rest. Try to hold 2k+4 throughout. Kept it solid through the two tough 900s and kicked in the final 500 to bring it home. 

Lower Body Day 🍑 

Lateral Box Step-ups 

Height: 20 inches

Sets/Reps: 3 sets of 12 reps (each leg) 

KB Suitcase Deadlidft 

Weight: 45 pounds

Sets/Reps: 2 sets of 12 reps

Physio Ball Hamstring Curl 

Sets/Reps: 3 sets of 12 reps (each leg)

Heels Elevated Goblet Squats

Weight: 30 pounds

Sets/Reps: 3 sets of 12 reps

I needed to modify some of these movements because they were putting too much stress on my right knee. Lunges and split squats are not something I can do at the moment. I still want to strengthen my knee though and wanted to modify with movements that can be done in the garage. So, I subbed lateral step-ups for heels-elevated split squats, KB deadlifts for hip thrusts, and physio ball curls for the leg curl machine.

Workout 67 - RowErg - Sharp and to the Point 
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

Upper Body Strength 🏋️🏋️🏋️

Bent Over Barbell Rows
Weight: 95 (5-rep warmup @ 60%) 95-115-125 pounds
Sets/Reps: 3 sets of 10 reps

Push/Pull
Seated DB Shoulder Press
Weight: 30-35-35 pounds
Sets/Reps: 3 sets of 12 reps

Lat Pulldown
Weight: 100 (50) pounds 
Sets/Reps: 3 sets of 12 reps
(Used dual cable with pin set at 50lbs but weight on the plate is per pulley)

Superset 1: Grip Strength and Push-Ups 
1. DB Alternating Bench Press @ 35 pounds
2. Lateral Raises @ 10 pounds
Sets/Reps: 3 sets of 24 and 12 reps

Push/Pull #2

Bench Dips

Weight: BW

Sets/Reps: AMRAP 60 seconds (15 reps)

Neutral Grip Dead Hang

Sets/Reps: 2 sets of 25 seconds 

Scapula Pull-ups 

Sets/Reps: 1 set of 9 reps (goal was 15 reps)

Front Squat 5-3-2-1-1-1-1-1
Strict Press 5-3-2-1-1-1-1-1
Deadlift 5-3-2-1-1-1-1-1

Today is test day in Ladder. We are starting a new 6-week cycle called Baseline and today we are setting a baseline on the big three lifts. The first 5-6 sets are to get you warm and work up to ~80% of target weight. Go for something heavy on the final two sets. Rowed for 10 minutes to get warm before starting the squats. 

Front Squat: Best lift was 174-pounds. All attempts were successful. This is not a true 1RM as I am limited by having to take the bar from the ground at home. 

Strict Press: Subbed press for bench since I am at home. Best lift was 169-pounds. Failed my last attempt at 174-pounds—only managing to get it off my chest briefly before it came back down.

Deadlift: Opted for double-overhand grip deadlifts today, finishing with a best lift of 284-pounds. I attempted 289-pounds on the last set but fell short—not due to the weight itself, but rather my grip capacity.

Workout 93 - RowErg - Rest Assured 
30 minutes continuous rowing as 7.5 minute interval repeats
15 seconds power, 30 seconds easy
30 seconds power, 60 seconds easy
45 seconds power, 90 seconds easy
60 seconds power, 120 seconds easy

Rate: 24
Drag: 100

Great piece to build your stamina while sprinkling in some spicy bursts of power. Rowed a fifth set as a cooldown. 

Legs of a Champion 🏋🏻
Superset 1: CNS Prep
1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Front Squats
Weight: 85 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 2 sets of 24 reps (each leg) 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 10 reps and 35 seconds 

Leg Extension Machine
Weight: 90 pounds
Sets/Reps: 2 sets of 8 reps

Row Conditioning 
10 minutes w/up & steady rowing.
30 seconds reset
5 minutes @19 spm + 10 strokes each minute @24, 26, 28, 26, 24.
30 seconds off
5 minutes @19 spm + 10 strokes each minute @26, 28, 30, 28, 26.
30 seconds off
5 minutes @19 spm + 10 strokes each minute @28, 30, 32, 30, 28.
2 minute cooldown

Focus on strong consistent strokes, even at r19. This workout tests your recovery after a maximal effort. Expect your heart rate to take about a few strokes to settle especially after the higher stroke rates and try not to treat the r19 work as a recovery period.

Gold-Medal Guns  🥇💪
Superset 1: Grip Strength and Push-Ups 
1. Wide Grip Dead Hang
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155-165-170 pounds
Sets/Reps: 3 sets of 6 reps

Half-Kneeling 1-Arm Pulldown @ 30 pounds
Sets/Reps: 3 sets of 10 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs; last set @ 25lbs

Row Stamina
8-10-12-3-6-9 minute intervals
60 seconds rest between
DF: 116

Some longer, low-stress intervals. You have over 1000 opportunities to find the best technique you can. Hold target pace and rate for the half-marathon. 

All Love 🍑 

Superset 1: CNS Prep

1. Pogo Hops 
2. Goblet Squats @ 30lb slam ball
Sets/Reps: 3 sets of 25 seconds and 10 reps

Squats
Heels-Elevated Front Squats
Weight: 75 pounds 
Sets/Reps: 3 sets of 10 reps

Box Step-ups
Height: 20 inches
Sets/Reps: 3 sets of 16 reps 

Superset 2: Accessories
1. KB Romanian Deadlift @ 44 pounds
2. Dead Bug
Sets/Reps: 3 sets of 12 reps and 30 seconds 

Leg Extension Machine
Weight: 80 pounds
Sets/Reps: 2 sets of 8 reps 

Warmed up on the rower before hitting this lower body workout. Elevating the heels puts stress on my knees - may be best to do these with feet flat on the ground. Could not even get a single sissy squat so that is why I used the leg extension machine. 

Row Series X - Event 3 - Cry Another Day 
Row 5 minutes
Rest 4 minutes
Row 3 minutes

Scores:
3A: 5 minute distance (1233m)
3B: 3 minute distance (741m)

Added an extra variable with a capped stroke rate (r24). Aimed for 2k+5 for both intervals. 

Active Recovery - On & Off Again 
⏲️ Varied from 5:00 down to 30 seconds 
🥵 Ranged from 50% to 80%
🚣 Based on my 2K time, peaking at:
50%: 2:21.5
60%: 2:16.5
70%: 2:11.5
80%: 2:06.5

Felt good to push myself and break up some of the soreness in my legs. While this session was designed for active recovery, I still challenged myself throughout the intervals. Effort is based on 2K pace, was a little fast for 50% and 60% intervals but nailed it for the 70% and 80% efforts.

Light as a Rock
Superset 1: Grip Strength and Push-Ups 
1. Dead Hang from Rock Climbing Grips 
2. Push-Ups
Sets/Reps: 3 sets of 20 seconds and 10 reps

Push/Pull
Feet-Up Barbell Bench Press
Weight: 155 pounds (used 165 on set 2 for 6 reps)
Sets/Reps: 3 sets of 8 reps

Half-Kneeling 1-Arm Pulldown @ 27.5 pounds
Sets/Reps: 3 sets of 12 reps (rest 30 seconds between arms, 2 minutes between sets)

Superset 2: Arm Pump
1. Dumbbell Skull Crushers
2. Dumbbell Hammer Curls
Sets/Reps: 3 sets of 10 @ 20lbs

Warmed up on the rower with a 10-minute build. I got a 30-day free trial of the Ladder app and am going to try and fold in 3 workouts per week. I am following the Limitless (KM) which appears to be pretty intense. Today was the welcome workout. Excited to see what the rest of the week looks like. 

Welcome Workout

Goblet Squats

Weight: 20 pounds 

Sets/Reps: 3 sets of 15 reps

Superset 1: Bent-Over Row and Push-Ups  

Bent Over DB Row @ 20-pounds

Push-ups

Sets/Reps: 3 sets of 10 reps

Double KB Romanian Deadlift

Weight: 44 pounds 

Sets/Reps: 3 sets of 8 reps

DB Seated Press @ 20-pounds

Weight: 20 pounds 

Sets/Reps: 3 sets of 10 reps

Midline

2x 12, 10 and 8 reps of:

Supported V-up and Over

High to Low Plank

Forearm Plank Reach

ErgWars #2 
1111m
No rest
2222m
Rest 2 min
3333m

Scoring: Interval 1, 3 and Overall Distance

Had planned on just treating this as an easy recovery row so my time for the first interval is not competitive at all. Felt great at the end, so I pushed hard during the last 400+ meters of the final interval. 

ErgZone Challenges S02E07: Candy Burner 🍬🍭🍫 

Four intervals of increasing calories:

42-60-87-110 calories

Rest 1 minute between

🎯 5k pace (2:08.6)

In this session, you'll row through four intervals, each designated with corresponding calorie goals inspired by your favorite Halloween treats—KitKat, Nerds, Reese's, and Sour Patch Kids. While I managed to stay on track for the first three intervals, I struggled with my breathing due to the cold air and a persistent cough I can't seem to shake. I bailed on the final interval, but looking back, I realize that it would have been better to push through, albeit at a modified pace. 

10-1 reps of: 

Strict Press @ 95-pounds

After each set, complete the following:

• 10 weighted sit-ups holding a 10-pound plate
• Row 15 calories

Workout was done after a couple of hours of pickleball. Did not have much left in my legs and I am still dealing with this nagging cough so my pacing reflected that. Took the bar from the floor each round and wasn't ever challenged by this weight.

February 2023 C2 CTC 
Row 3 mins | 1 min rest
Row 2.5 mins | 1 min rest
Row 2 mins | 1 min rest
Row 1.5 mins | 1 min rest
Row 1 min | done! 

Kept these as rate-capped (r22) intervals with the goal to get faster throughout. 

Row Conditioning 
2 Rounds
2000 meters
4:00 rest between sets

Kept this nice and chill while still nursing a cold. It can be easy to zone out on these kind of rows - try to fight that feeling and find little ways to stay focused. How many strokes in a row can you hit the same split? 

Followed along with a workout from Rowhouse meant for recovery. Warmup, workout and stretching are
all built into a short 20-minute video. Used 'just row' as this was not a structured row - both the rate and intensity increased as we went along, starting around r22 and finishing with a couple minutes at r28. Even at r28, didn't push too hard (~2:06) with this sore throat/cough coming on.

Sunday 230319 
IQF Test 4
20-minute AMRAP:
1000m row
50 abmat butterfly sit-ups*
500m row
25 alternating v-ups

1 round + 48 sit-ups

Kept each row between 2:05-2:10 pace -- wanted to be able to jump right off and get into the sit-ups. After 30 or so butterfly sit-ups I was having some pain in my lower abdominal region and switched to regular sit-ups. The discomfort was still there so I ditched the abmat for the remainder of the workout.

Row Conditioning 
3000m (3x 1k)
r19/22/24
2:15/2:09/2:06

Today was all about discipline, not motivation. Was not in the mood to workout, but felt great afterwards. 3000m goes faster than you think - be bold 👊

Row Intervals 
5x 1250 meters // :90 seconds rest
Rate: 26

Start at 5K pace and aim for negative splits throughout. I have not trained this distance all that often, so I was kind putting my feelers out on pacing. Starting conservatively was key! On the last interval I started to drop my split around the 500m mark and finished with a strong power 20 💪💪

Row Conditioning 
1 min @ r28 (light pressure)
2 mins @ r22 
3 mins @ r20
2 mins @ r24
1 min @ r28
1 min @ r30

Set the monitor to 10:00 with 1:00 splits. Ended up here after starting 6x500m with 1:00 rest and only completing two rounds. Because of the extreme cold, I have really only rowed for the past couple of weeks and I was not really into it today. 

Row Conditioning 
Four rounds of 3 x 1:25 intervals 

Alternate between r22 and 26
1:00 rest between blocks

DF 107

Keep your stroke smooth during the rate/speed increases. Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row.

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!

Loved this one as r24 is my favorite for this duration and the different task priority during each interval helped the time fly by! 

Skeleton Crew Challenge - Workout 6 

Time: 20 minutes, as follows:
5:00 easy (warmup)
4:00 moderate @ r24 (WATTS ~150)
3:00 easy 
2:00 moderate/hard @ r26 (WATTS ~170)
1:00 easy
5:00 hard (2:00 @ r24; 2:00 @ r26, 1:00 @ r28)
🎯 4500m (2:13.3 average)

This was a great workout for a cold January day. Done in 20 minutes, check. Tactical, yet aggressive, check. Gonna feel great when you're done, also check. Just nudged over the 4500m mark. 

Erg Wars Event #3
1 minute on
Rest 3 minutes
6 minutes on
Rest 3 minutes
1 minute on

Score A - Interval 2 (1433m)

Score B - Overall (1994m)

Increased the drag with each subsequent interval. Was happy with the sprints, although I started to fade in both intervals during the last :20 seconds. Would have liked to crack the 2000m mark 😕

Workout 101 - As The Flywheel Spins
Three Rounds
7x 1:00 work | :30 rest 
2-ish minutes rest between rounds

First round should be used as a warmup. Focus is on practicing the sprint start before settling into your target rate (26). Sprint start is initiated with the legs. Four solid strokes, prioritizing the legs -- 1/2, 1/2, 3/4 and full stroke. Legs felt great as I have am coming off two rest days because of single digit temps in the garage. It was good to get back outside and push myself some this afternoon. 

Workout A: DarkHorse Sprint Pyramid 

1:00 on, 1:00 off, :45 on, :45 off, :30 on, :30, off, :20 on, :20 off, :20 on, :20 off, :30 on, :30 off, :45 on, :45, off, 1:00 on, 1 min off
r16/20/24/28/28/24/20/16

DF 118

Workout B: ErgZone Challenge #11 - Low Rate 1K 

How many strokes do you need to finish a 1,000-meter row? 

Score: Stroke Count (43)

Turned the damper all the way down for this effort and let the flywheel run. The flywheel came to a stop between each stroke - this was not constant motion or good technique - just nice, hard pulls at a low drag.  

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: 12:05.4
Score: 13,390 (15,000 is perfect score) 
Distance: 2785m

I was cruising along nicely, holding a r25 and 2:09-2:10 most of the way. My glasses were getting fogged up so I took them off around the 8-minute mark, meaning I couldn't see the screen all that well and relied on ErgData instead. When ErgData said I was at 300 strokes, I stopped, forgetting that the first 5 strokes were used to set a baseline 🤦👺👴.

Row Intervals 
2/3/4/3/2 minute intervals
2 minute rest between each

DF 114

Start at 70% of 2K pace on the first interval and get faster. Be bold on the last interval and go for it. Rate is open - I chose to start at r24 and nudge the rate up by 1 each interval while getting faster. 

Recovery + Midline 
500m // 1000m // 500m // 1000m // 500m
Rest two minutes between intervals. 

During rest intervals, complete 10 sit up to press and 10 Russian twists holding 15lb plate. R/L = 1 rep on twists. 
*Sets of 10/10 must be unbroken*

Five alternating 500/1000m intervals with two minutes  rest between. Easy meters at a low stroke rate - holding between 131 and 141 WATTS. I had no push in my legs after yesterday's row. Kept heels on the ground during RT.