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.