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.

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Recovery Row 

10 mins | 2:30 pace | r18 | 2:30 rest

7.5 mins | 2:25 pace | r19 | 2:00 rest

5 mins | 2:20 pace | r20 | 1:30 rest

2.5 mins | 2:15 pace | r21 | 1:00 rest

Nice, easy recovery meters out in the garage. Turned the drag down quite a bit and let my legs carry me through this one. 

Strength 

Did a 20 min upper body strength from Peloton app. Used a combo of 20-pound and 35-pound dumbbells. No set rep scheme, instead I did three sets of 40 seconds work/30 seconds rest for the following exercises: overhead press, bent over row, bench press, bicep curls and single DB overhead triceps extension. 

The Row Series VIII - Event 3 

Singin' Through The Pain 
Row 750m
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 3 minutes
Row 750m 

Scores: 
3A: Final 750m time (1:58.8)
3B: Total time (15:52.3)

Row Conditioning 

⏱️ Duration: 10:00

💨 Stroke Rate: 24

🚀 Drag Factor (DF): 126

You'll alternate between sets of HARD and EASY strokes. Focus on pushing your limits with powerful strokes, aiming for a pace of around 2:03-2:05 for the HARD segments. Use the following EASY strokes to recover and lower your heart rate.

15 HARD / 10 EASY

20 HARD / 15 EASY

25 HARD / 20 EASY

30 HARD / 25 EASY

35 HARD / 30 EASY

Row Intervals 

3x 3.5 minutes with increasing rates

• Break down each interval into segments: 1 minute at r30, 1 minute at r32, 1 minute at r34, and finish with 30 seconds at r38.
• Rest for 4 minutes between each interval.
• Rates: 30/32/34/38

You'll spend a minute at r30, a minute at r32 and a minute at r34 before bumping up to r38 for the final 30 seconds of each interval. Prioritize nailing those rates over your split. Dropped the DF 10-15 ticks from normal to allow for a super quick turnaround at the catch. Was super helpful to see the intervals broken down into their own minute, I was able to focus on the prescribed rate for that minute only. At the highest rates, you'll need to shorten your stroke. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1.

 Row Conditioning 
⏱️: 15 minutes
🚣: r20

It was very cold out in the garage today and I wanted something quick and easy so I followed along with a DH video. You'll row for 15 minutes, adjusting the damper every three minutes while maintaining a consistent stroke rate and power throughout. It’s a great way to focus on both power and endurance while keeping things shorter. Set the damper at 10 to start and reduce by 2 with each three-minute interval. 

BBG
A) Every 2:00 for 8:00-
3 UB hang clean and jerks - begin around 70% and add weight each set

B) 1xME UB hang clean and jerks at 85% of heaviest weight from A

A) 119-139-154-159lbs 

B) 6 reps @ 135lbs 

Strength/Skill
3 sets of:
10 barbell bicep curls (45)
10 dumbbell arnold press (20)

3 sets of: 
15 barbell upright row (45)

12 dumbbell overhead tricep extension (20)

Upper body bro sesh out in the garage today. Been a while since I did any of these movements so I was somewhat conservative with the weights but I'm still gonna be feeling it for sure... 

Row Intervals 
700m
2:00 rest 
1400m 
2:00 rest
700m

DF 125

🎯 2:00/500m 

Wanted to get in a workout before the snow arrived this afternoon and followed along with an older Rowvember Darkhorse Rowing vid. Hold 28spm throughout and try to get faster with each interval. Didn't have the push in my legs to really make this hurt after pickleball yesterday.

ErgWars #1 
222m row - rest 2:00
222m row - rest 2:00
222m row - rest 2:00
222m row - rest 1:00
222m row - rest 1:00
222m row - rest 1:00
111m row

Scores: Intervals 1, 5 and 7 as well as total time. Put in a good warmup and get after it. Drag needs to be a bit higher for sprints as does your rate. Send it on the final interval.