Workout 12 - RowErg - Can You Hang? 

5 Min Interval @ 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 your stroke rate between 24 and 28. Think about your end goal (2k-2) and work backwards. This pace was challenging, but doable. Don't be afraid to start more aggressively - think 2:12.5 - worst case you fail an interval. 

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: 117

Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. While I was strong on the 30 second intervals, there is room for some more power on the longer intervals. Looking back through the logs, I have set a goal of 175+ (2:06.0 pace) WATTS across all intervals in the past. 

Row Conditioning 
4x 4:00 intervals, broken as follows
1:00 @ r18
1:00 @ r22 
1:00 @ r26 
1:00 @ r30 

1:00 rest between intervals

Rowed along with DH video. Goal was to ramp up your intensity and meters each round. Put as much effort into each of these four-minute windows as possible. 

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
4mins @ r18
3mins @ r20
2mins @ r22
1mins @ r24

Ran back the workout from yesterday, staying with the prescribed format from DH vid. My goal was to improve on the splits I posted yesterday. Yesterday's splits are in pink. 

Row Conditioning 
Row for 20 minutes continuously, as:
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24
1min @ r18
2mins @ r20
3mins @ r22
4mins @ r24

I was following along with a DH video that went to ads about seven minutes in so I went to Spotify and finished on my own. The format was a pyramid with that finished with 4/3/2/1 minutes at rates 18/20/22/24. It was 100 degrees out in the garage this morning so I didn't push myself all that hard today. Will try again with the prescribed format tomorrow morning and try to beat today's score. 

Crossfit | 211201 
3 Rounds
500m row
21 pushups
12 v-ups

I was intentional about breaking the pushups into two sets during the first two rounds, but they were gone for me in round three. It took multiple small sets to get to 21. I need to work on my muscular endurance. Explode up on the v-up and control the descent, holding around a 1:3 tempo. 

Workout 36 - The Calm 

3 Minute Interval

Steady @24 Easy
1 Minute Rest
3 Minute Interval
Steady @26 Moderate
1 Minute Rest
3 Minute Interval 

3 Rounds 45 Seconds @24 then 15 Seconds @26
1 Minute Rest
3 Minute Interval 
Steady @26 Moderate
 
You are now ready for The Storm...I set up for a 500m TT. Hit the wall hard with about 150m to go and quit. Fight through it and increase your rate to finish strong. 

ATFS Workout 99 - Our Hour
Drill 1: arms only; arms and body; arms, body, pop the knees.
Drill 2: full strokes @22; stroke, pause and arms away; back to full strokes @22
Drill 3: leg only, legs and body, full strokes @ 22
 
Intervals: (with active recovery @ 20-22 between each)
1 minute moderate, 1 minute hard @ 24 (x2)
45 secs moderate, 45 secs hard @ 24 (x4)
30 secs moderate, 30 secs hard @ 24 (x6)
15 secs moderate, 15 secs hard @ 24 (x8)
4 mins easy with final ten powerful strokes

One hour of continuous movement with 20 minutes of drills built into the front third of this piece. We'll find a sustainable effort but there will also be pockets to bring us up to speed and push our power. Good confidence builder for longer efforts - it has been a while since I've gone this long. 

On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry (44-pound KB)
20 anchored sit-ups
Max calorie row in the remaining time
Rest 1 minute between rounds

33 calories (7-7-7-5-7 cals)

The walk for the farmer's carry should be 50 feet out and 50 feet back. Walked from garage door across the street to Harry's curb and back. This was actually closer to 120-feet - should have turned around at the manhole in the middle of the road. Anchor your feet with 35-pound bumper and crank through the sit-ups. I had about 25 seconds on the rower each round - push the pace to get as many calories as possible. 

Skeleton Crew Challenge #5 
20 Rounds
1 minute work // 30 seconds rest 
Rate: 24-26

Use the first five intervals to warm-up. Paddle lightly during rest periods. Because we'll be rowing for 30 minutes straight, these will not be all-out efforts. Instead, pick a pace that would challenge you for 20 minutes. Settled on a pace a few beats faster than 5K, getting faster during the last four intervals. Tried out a cue from conceptfitnessny about making tiny circles in the catch position to help you keep that “electrical current” of your stroke. I definitely noticed a difference in my splits during those rounds. 

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 

DF 115

Capped these at r24. Wanted to push myself on the 'longer' intervals then see what I could get on the minute sprints while still holding a r24. Full send on the final interval, while staying in control and not compromising technique. When you are a shorter rower, you just got to be stronger. 

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 //:30 rest @ r26
6x :20 work //:40 rest @ r28

The goal was to finish each round with a #flastfast interval. Stayed strong throughout despite a lower drag - averaged 300 WATTS for the last interval at r28. Did not do the five minutes of fun at the end - opted instead to walk into town and get a protein smoothie 💪🚶🏻🥤

4-3-4-3 
sandbag over shoulder (100#)
45 seconds rest

5 Rounds
3x double overhand grip deadlifts (225#)
6 ball slams (25#)
120 seconds rest

3 Rounds 
10 SA KB step-ups (35# to 18-inch box)
10 banded RKB swings (35# w/ red band)

75 seconds rest

This workout emphasizes strength and power, targeting the posterior chain.

Sprint Intervals 
30 minutes of continuous intervals...

10x :20/rest :40
10x :30/rest :30
10x :40/rest :20

Suggested pacing:
Part 1 - between 1k and 2k pace 🚀
Part 2 - between 2k and 5k pace 
Part 3 - around 5k pace or as fast as you can

This was TOUGH!! Turned the drag up a bit higher than usual (129) for these sprints. Averaged 1:47.9 for the 20-second intervals and 1:54.1 for the 30s. Accidentally added an extra 30-second sprint interval. I had nothing left in the tank after 20 rounds of sprints and quit after that 21st interval 😨⚰️

Icarus 

2:30 on/2:30 off x four rounds
Rate 22
DF 122

Goal is to go all-out on these rate-capped intervals without flying too close to the sun and blowing up. Use the rest windows to paddle lightly and recover. A second goal was to hold negative splits. Goal should be 600+ meters each interval. 

Conditioning 
Ernie
50-40-30-20-10 reps of:
calories rowed
abmat sit-ups

This is a play on Annie, subbing out calories on the erg for the jump rope, hence the name 'Ernie' - a play on erg + Annie 🙃. It was very hot and humid out in the garage so I kept this at more of a manageable pace (150+ WATTS) that allowed me to keep moving with minimal breaks. Sit-ups were with an abmat but not butterfly. 

1000m Time Trial ⏱️🚀🔥 

Warm-Up: I followed along with ATFS episode #24:

Dynamic warm-up: 10-minute DH build.
6 minutes @ r24 with 3 intervals of 20 power strokes.
2-minute interval: 30-second sprint, then ease into a comfortably hard pace for 90 seconds. Rest for 2 minutes and repeat.

TT felt pretty good - especially at a lower drag. Planned to start strong at r26 for the first 500m, then sprint for 30 seconds before settling back in and bringing it home with a strong finish the last 200m. 

June 2025 C2CTC - The 3 Sisters
Row 922/918/906m

Rest 5:00 between each

I capped the rate at 26spm and played around with different DF. Don't know if it was the 135 or the fact that it was my third rep, but I didn't love the higher than normal drag. Spent 20 mins doing drills as a warmup prior to hitting this effort. Happy with these times and the fact that I was able to hold consistent negative splits throughout. 

Every 8min for 24min: 
22 power cleans (100#)
11 shoulder to overhead (100#)
22 calorie row 

A: 4.27 🐢
B: 4.00
C: 3.38 🐆

Woof! Came out a little too conservative that first round. Plan was to hang on to the barbell for manageable sets and push the pace on the rower, then recover quick enough to repeat a similar effort twice more. How long can you keep the gas pedal on the floor?

Workout 44 - RowErg - Opportunity Knocks
Warm Up: 
5 Rounds...
30 Seconds Easy
30 Seconds Powerful
 
Workout:
5 Rounds of 2 Minutes of Work
Each Work Segment 
5 Strokes to Build
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 2 Minutes
 
5 Rounds of 3 Minutes of Work
Each Work Segment
5 Strokes to Build
5 Strokes at a Powerful Steady Cruise
A Set of Power Burst Strokes
10 Strokes at a Powerful Steady Cruise
Easy the remainder of the 3 Minutes

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)

Used the rerow function and tried to keep up with the pace boat from Jan 25 effort. 

Workout 28 - RowErg - The Escalator 
As The Flywheel Spins Podcast 
11 Minute Interval (Steady State @22 Rate, building to @24, adding Power Strokes)
9 Minute Interval (9 x 50 sec Easy, 10 sec Power)
7 Min Interval (7 x 40 sec Easy, 20 sec Power)
5 Minute Interval (5 x 30 sec Easy, 30 sec Power)
3 Minute Interval (3 x 20 sec Easy, 40 sec Power)
1 Minute Interval (1 x 10 sec Easy, 50 sec Power)
1 Minute Rest Between Intervals

Focus was on the change in ratio at r24 between 'easy' and 'power' - drive speed is faster and recovery slows down - it is no longer a 1:1, instead closer to 1:2. 

Total Distance: 7966 meters
Damper/DF: 4 / 114

Hang Power Snatch 2-2-2-2-2 reps 

99-109-119-124-129(F)

Start light and increase weight throughout. Shoulders were smoked from yesterday and I could feel during the warmups that this would be tough. Video is from the 124-pound bar. 

Weston 
Five rounds for time of:
Row 1000 meters
200m farmer carry, 45-pounds
45-pound waiter walk, 50m, left arm
45-pound waiter walk, 50m, left arm

50:30

This was a grind. I dropped the weight to 35-pounds and was glad that I did. Find a pace on the row that allows you to hop off and pick up the dumbbells immediately. Keep a loose grip on the rows as your forearms will be smoked from the carries. Stress movement quality and position during the carries. Farmers carry was from garage door to Dominique's fence and back each round. The waiters walk was to end of sidewalk towards N Brandywine and back, switching hands at the halfway mark. 

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.

With a 12:00 running clock: 
0:00: Max AbMat Butterfly Situps
1:00: Max Calories RowErg
2:00: Max AbMat Butterfly Situps
4:00: Max Calories RowErg
6:00: Max AbMat Butterfly Situps
9:00: Max Calories RowErg

R1: 18/15

R2: 27/30

R3: 37/46

TOTAL: 82 SU/91 CALS

Get warm on the rower prior to this effort. Focus on smooth transitions, leaving the straps loose on the rower. 

Workout 25 - RowErg - Games of Goals 
Warm Up (12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between 
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
 **Note the distance you travel during the 5th Interval.  This total is important for the workout.**
 
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL now.
 
You will have 3 Minutes to reach or surpass your GOAL number of meters.  If you come up short, keep a running total.  These will be your penalty meters you will need to pay at the end of the workout. For every meter below target, you owe a one burpee penalty. 
 
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters

Workout 13: Be The Rabbit 
Warm Up 
1:00 Easy (settle into rate 24)
3:00 Easy 
2:00 Moderate 
1:00 Hard 
2:00 Moderate
3:00 Easy

Segment 1:  6 rounds of :45 sprint @ r24 // 1:15 light paddle between 
3 MIN BREAK
Segment 2:  6x :45 sprint @ r24 // 1:15 light paddle between 

The focus of this workout is to match or beat our effort from the first segment during the second segment. On a perceived effort scale of 1-10, this should be at an 8 or above. My goal was just north of 2K for the first segment and then drop at or right below 2K for the second segment. 

Row Conditioning 

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ r20, then four minutes @ r22, three @ r24, two @ r26 and the final minute @ r28. Turned the drag down and kept the intensity light for this one. It was a long week with a lot of sitting and my chest and shoulders are still sore from earlier workouts this week. 

10-1 reps of: 
DB Strict Press @ 25-pounds
After each set, complete the following:
400m bike
12 sit-ups

Another hotel workout. The weight on the dumbbells was too light and was never in doubt. 30s or even 35s would have been a better call. Workout was written with C2 bike in mind, so I assume there wasn't a huge difference with using the spin bike today. The gym here is very small and cramped - there were three other people down there at the same time - and it got very hot. Was going to the towel after the sit-ups each round quick, otherwise worked through each round and movement unbroken. Looking forward to getting back home and back on the rower. 

For Time:
21-18-15-12-9-6-3 reps of:
Calories bike
DB bench press @ 45-pounds

16:13

Pulled this from dotcom mainsite today. The workout as written used the fan bike and had the order of movements reversed. I’m at the hotel all week for Chubb training and adapted to meet the equipment available to me. The bike was a spin bike rather than a fan bike. While the time to accumulate cals was roughly the same, the impact of the spin bike wasn’t nearly as devastating as the assault bike would be. Even scaled, this called for a 135-pound barbell which would make this workout that much tougher. 

Workout 34 - RowErg - Counter Clockwise 
Warm Up: 
3 Minutes Easy @24
2 Minutes Moderate @24
1 Minute with Power Strokes @24
 
Workout: 
12 Minute Interval @24 SPM
First Minute take 2 Power Strokes 
Every Minute thereafter, add 2 additional Power Strokes
 
2 Minute REST
 
12 Minute Interval @24 SPM
First Minute take 24 Power Strokes
Every Minute thereafter, subtract 2 Power Strokes

Tried to hold the power strokes around 5K pace each minute. Turn off your brain and just work during the early minutes of the second interval. Don't let your pace fall off to much following the power strokes and try to get stronger as the number of power strokes decreases. 

Workout 53 - RowErg - Ups and Downs 
As The Flywheel Spins Podcast 
Warm Up/Workout: 
12 minute stroke rate pyramid
18-20-22-24-26-28-28-26-24-22-20-18
 
6 Minute Rest
 
12 Minute Rolling Hills @ 22 stroke rate
Easy - Moderate - Hard
Moderate - Easy - Moderate
Hard - Moderate - Easy
Moderate - Hard - Moderate  

8 Rounds 
10 weighted sit-ups
20 alternating plank shoulder taps
30 double-unders*

This one is eight rounds straight through with no rest. Hold a 10-pound plate in front of your chest and finish with the weight overhead. For the double-unders I subbed 50 singles with green/yellow Buddy Lee rope. Aim to finish each round in 2:00 or less.

CrossFit | 250312 

30-20-10 Reps For Time:

Assault Bike Calories

After Each Set:

100m Front-of-Body Object Carry

Time: 10:21

Today marked my first time back on the bike in a while, and it definitely showed! I'd usually aim to maintain around 70+ RPMs, but I found myself hovering in the mid-60s. Holding the bag across my chest while trying to catch my breath from the bike was no bueno. 

For the carry, I walked from the garage door to Bill's driveway and back, breaking the carry around the halfway mark each round. Focus on keeping your midsection tight and avoid leaning back; a rigid torso will help you maintain control. I dropped the bag around the halfway mark. Need to aim for consistent pacing and efficient transitions.

Workout 63 - RowErg - Catch and Release 
Changing the damper changes our environment. We explore the range of possibilities that working with a flywheel offers. 
 
Warm Up:
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
 
Workout:
13 Intervals
2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)
Damper Settings through the Intervals are as follows:
5 - 7 - 9  All @24 SPM 
10 - 8 - 6 - 4 - 2  All @24 SPM
1 - 3 - 5 - 7 - 9  @20, @22, @24, @26, @28

We have our comfort zone that our body understands how to produce power. The trick here is to figure out how to work the machine at any environment (damper or stroke rate), and fitting that into our comfort zone.  At a high damper setting, the flywheel is slow, so it can feel heavy and slow at the catch. This means that you need to be quick and fast at the catch to get things moving. All intervals should be done at a moderate power output. 

Workout 42 - RowErg - Hindsight

Two 10 Minute intervals @20 with 3 Minutes Rest in Between
Rate: 20 
 
First Interval 
3 Minutes Easy
4 Minutes Moderate
3 Minutes Hard
 
3 Minutes Rest
 
Second Interval
3 Minutes Moderate
4 Minutes Hard
3 Minutes Moderate

Although this was a nice, sweaty effort out in the garage, there needs to be more of a gap between moderate and hard pacing. For the hard intervals, think 5K pace. 

Row Recovery 
2 minutes warmup
1 minute @ r20, r22, r24,r22 and r20
Rest 30 seconds
1 minute @ r20, r22, r24,r22 and r20
2 minutes cooldown

Cooldown row after a couple of hours of pickleball. This was light rowing at a low drag (94) with no pressure. Just flushing away some of that gunk and stretching afterwards.

Hang power snatch 3-2-2-1-1-1 reps 

109/119/129/134/139(f)/139(f)

Not surprised that I failed the 139-pound bar. I was reluctantly out in the garage at the end of a long work day and my warmup was non-existent. I did some PVC work and a set of 3 at 89-pounds before starting. Fail to prepare and prepare to fail. This video shows a good snatch warmup. Looking back at the missed lift, it looks like I cut the pull short before reaching the power position and the bar moved too far out in front of me.

                                                                    

Workout 73 - RowErg - Square Dancing 
Focus: Rhythm, motion, and power consistency.
Rate: 24spm
Drag Factor: 113

Warm-up: Row at a comfortable pace for five minutes.
4x 4:00/ 1:00 rest
3x 3:00/ 1:00 rest
2x 2:00/ 1:00 rest
1x 1:00/5:00 cooldown

Keep your rate and power output steady throughout each interval. You'll take two minutes between each block to reset and reprogram the monitor. The four-minute intervals should be done at an RPE of 5 (moderate effort, but can still comfortably talk). Drop your splits with each subsequent block. A great workout to log volume - I was over 9000 meters from start to finish. 

Workout 26 - RowErg - Row 500 
No meters to count, no calories to burn, no watts to hold, 500 is the number of strokes rowed in this workout. That's it, we row 500 strokes.  
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24 Damper 4 Drag 114)
 
30 Strokes Off / 10 Strokes On
25 Strokes Off / 15 Strokes On
20 Strokes Off / 20 Strokes On 
15 Strokes Off / 25 Strokes On
10 Strokes Off / 30 Strokes On
 
Segment 2: (100 Strokes @26 Damper 5 Drag 130)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 143)
 
1 On / 1 Off
2 On / 2 Off
3 On / 3 Off...
10 On / 10 Off
9 On / 9 Off
8 On / 8 Off
7 On / 7 Off...
1 On / 1 Off

Crossfit | 190616
2-minute handstand hold on the wall
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on matador (dip bars)
Row 500 m

This took me about 20 minutes to complete. The rowers were in bad shape and needed to be cleaned out in the worst way. Held each row between 2:15-2:17. HSH broken into four sets, the plank broken into three and the support hold took six sets to complete. 

Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)
Rate: 25
Pace: Moderate with bursts of power during the :20 rest
DF: 116

Start at a moderate-to-easy pace and negative split throughout finishing with something that is moderate-to-hard at this rate. You'll need to go by feel during the :20 power periods as you won't be able to see any data on the PM5. It is eight strokes and I was dropping down around 2:05 split during these periods. 

Skeleton Crew Challenge Day 1  
RowErg
9:00 steady interval
Increase rate OT3M (20, 22 & 24)

3 rounds of 3:00 work // 2:00 rest
r24 across all intervals with increasing power

9 rounds of 1:00 work/ 1:00 rest
r26 across all intervals - maintain and #lastfast 

Didn't want to push myself too hard today as I have been suffering from bad allergies all week which made it more difficult to breathe out in the garage this morning. 

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.

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: 12:40.1
Score: 14,325 (15,000 is perfect score)
Distance: 2815m

The dart game challenges you to be consistent in pace and stroke. Was just 25 points off my personal best. The plan was to keep a stroke rate at 22 but I just went where the row wanted to take me. Put in a 10-minute guided warmup beforehand.  

Workout 81 - RowErg - The Brave, The Mighty and The Wise 
6x 4mins // 1 min rest
Interval 1: Warmup
Interval 2: Power 5 @ top of each minute
Interval 3: Power 10 @ top of each minute
Interval 4: Full Power
Interval 5: Power 10 @ top of each minute
Interval 6: Power 5 @ top of each minute

Nice little push on a beautiful afternoon. Really push to get to get 1000m during the test interval.  Power work is r26 and off-work is r22-24. 

7 rounds 

5 strict press @ 119-pounds

15 russian KB swings @ 53-pounds
-rest two minutes between rounds-

Warmup on the rower before tackling this piece. The swings are 'sneaky cardio' and I was nice and sweaty after a few rounds. The workout was written with push press but I opted for strict press as I was taking the bar from the ground each set. Could do this with push press at 155-pounds and would probably get a similar stimulus. Felt good to mix it up and do a metcon-style workout that did not include rowing. 

ATFS 20 - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Four sets at each rate block. Use the first to dial in the rate, the last three to maximize calories at each rate. Empty the tank on the last interval at each rate. 
 
Finish with 50 stroke cool down

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.