Steady Burn
4 rounds for quality of:
12 sandbag cleans over shoulder (50-pound bag)
12 ball slams (15-pounds)
12 ab kickouts to left and right (6 each side)

Conditioning 
10 x :45 on / :35 rest 
🎯 2k+2

Was an odd mix of equipment available to me. Ideally, this would be done with a 30 or 40-pound slam ball. For the kickouts, pull your legs in to your chest and around a dumbbell before extending on either side. Even when done for quality, you will be breathing a bit with this one. Need to push a bit harder on the row intervals to hit the target. It is only 20 strokes, use the 35 seconds to breathe in and then spit fire on the working intervals! 

Erg Wars 2025 Workout #1 
225m
325m
425m
525m
425m
325m
225m
Rest 1 min between each

Score A - 525m time
Score B - last 225m interval time
Score C - Overall time

The rower I was using was garbage so instead of going for a great score I did this at r24, starting around 5k pace and getting faster with each interval. 

Deadlift 1-1-1-1-1

Used the trap bar with low handles. Best lift was 320-pounds. 

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 @ 24 stroke rate
Easy - Moderate - Hard
Moderate - Easy - Moderate
Hard - Moderate - Easy
Moderate - Hard - Moderate  

Set the drag at 103, this is starting to become my comfort zone. This is 30 minutes straight through, although I stayed on for another six mins as a cooldown at the end. 

ATFS Workout 26: 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 111)
 
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 123)
 
5 Rounds...
5 Strokes To Build
10 Strokes For Power
5 Strokes Off
 
Segment 3: (200 Strokes @22 Damper 6 Drag 138)
 
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

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. I was a too lax with the r19 strokes in each interval. 

Workout 45 - Row Erg - Full Send 

Seek full throttle with 100% commitment. Let the pace boat feature be your motivation to get after it with no reservations. 

5 x 1 min ON / 1 min OFF

4 x 1 min ON / 1 min OFF

3 x 1 min ON / 1 min OFF

2 x 1 min ON / 1 min OF

1 x 1 min ON / 1 min OFF

Increase intensity every interval. Last round = FULL SEND.

Rate: 26

DF: 123

Set the damper on the higher side of your normal range. Use round of five to warmup to a moderate pace. You'll then use the REROW function to see your average pace from the prior round. Goal is to beat previous average pace each round - by how much is up to you!

3,2,1...Go! - ErgZone Challenge S2E1 
321m @ r20
Score: Average Pace
DF 98

Warmed up for around 20 minutes before hitting this piece. Was very happy with this effort, especially at a low rate and such a low drag. Focus on an explosive, immediate leg drive at the catch, maintaining a strong, rigid core, and a slow, controlled recovery.

Front Squat 4x4

125-155-175-185 pounds

Squats after rowing. Good depth and felt like I had some left in the tank at this weight. 

 Row Time Trial 
⏱️ 1:00
🎯 300m 
⚡ 349 (peak) 328 (average)

Warmed up for 16 minutes before hitting the 1:00 TT. Everything above the 1:00 interval was part of the warmup. Drag needs to be higher for that minute sprint. A minute sprint is all about how long you can hold an uncomfortable rate/pace -- shorten your stroke and focus on keeping that rate up! 

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. Be aggressive with your pacing. Breathing was tough, especially in the cold garage. 

15 Rounds of:

5 Bench Press…135

5 Power Clean…115

10 cal Run*

Pulled this from CrossFit Explode archives. Fast walk (5+ mph) on the Woodway Curve treadmill. The calories were ticking by faster than expected, so I bumped up to 15 calories per round. For the last two rounds, someone jumped on the treadmill, so I switched to the SkiErg for 8 calories instead. The weights felt manageable throughout—never in doubt—but don’t underestimate the volume: you’ll hit 75 reps of each lift by the end. This workout is a grind, so pace yourself and focus on consistent movement. 

Began a workout of 50.40.30 calories on SkiErg and RowErg, but my arms were smoked after round of 50 cals and I bailed during that second Ski. Muscular endurance for the SkiErg is definitely not there. Next time out  

Workout 92 - RowErg - Free Energy 
5 rounds of 6:00 work // 2:00 rest
Interval 1: 20 - 20 - 20 - 20 - 20 - 20
Interval 2: 20 - 24 - 20 - 20 - 24 - 20
Interval 3: 20 - 24 - 28 - 20 - 24 - 20
Interval 4: 20 - 24 - 20 - 20 - 24 - 28
Interval 5: 20 - 24 - 28 - 20 - 24 - 28

Focus should be locking into designated stroke rate and allowing the change in rate to dictate any increase in speed. Hold the same intensity at each rate but feel the 'free' energy you get from increasing the rate. 

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. It can be tempting to get lazy during the 'easy' intervals - don't let the rate slip and keep your pace below 2:30. Held the 'power' intervals a nudge faster than 5K pace. 

Total Distance: 7757 meters
DF: 101

20 Minute Recovery Row 
Time: 20 minutes
Rate: 20-21
DF: 93

Went into the garage cold at 530P and just wanted to log some easy meters. Watched The Five while not really paying attention to my split. 

CrossFit 251007 

50 back extensions
1000-meter row
25 back extensions
500-meter row

11:04.1

Get ready to find your posterior chain muscles today. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. 

CrossFit 260207 
Split jerk 3-3-3-1-1-1-1 reps
3s: 145-165-175
5s: 185-195-205-215(f)

Today is an opportunity to go heavy on a lift we don't see too often. Increase the loading in the warm-up to something challenging and start there. I made the lift at 215, but had to push to lock out when I caught the bar in the split position. Elbows should be out slightly in front of the bar. 

Row Conditioning 
3x3mins // rest 1min 

rate 24-26
2k plus 14; get faster 
then,
300m for time

Low drag, high rate sprint to close things out - very happy with this time. 

The Perfect PM Memory Screen 
5 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. Set my goals after finishing the first interval. Just missed that perfect screen, but was pleased with this power output at low rate and low drag. Continue to paddle lightly during rest periods.

CrossFit 260204 

30-24-18 reps

Banded Good Mornings

AbMat Sit-ups

Row Calories

This should be a bit of a sprint. Do your best to keep the midline work unbroken and push the pace a bit on the row. Used the green band for the good mornings. Came out too conservative the first two rounds on the rower - everything should be around a 2:00 or faster split. 

Mid Rowing Intervals 
1000m @ 5k pace | Rest 1:30
1000m @ 5k pace | Rest 2:00
1000m @ 5k pace | Rest 2:30
500m @ 2k pace | Rest 1:00
500m @ 1k pace | done! 

No rate specifications. Big screwup on the second interval where I pulled up early and the monitor stopped with 1 meter to go 🤬 which bumped up my split time. That second 500 was torture - legs were so heavy and I hit the wall with about 100m to go. Fight through it and keep the lean and swing and try to increase your rate. 

World Rowing Series 2025 Challenge 1: Podium Power 
Row 213 meters as fast as possible 

Score: 42.2 seconds

No restrictions on rate or drag. Warmed up for about 20 minutes then turned the drag up a bit and got after it. Would have loved to come in at 40 seconds or faster but happy with this effort. Average rate was 33spm–shorten your stroke a bit to push your rate up even higher for an all-out sprint. 

Deadlift 
5-5-5-5-5
*Should be touch and go
*Posture and position always govern load

*Start at 65% of 1RM and increase with each set

Warmed up with 5 mins on the SkiErg - one min at each rate (r33-35-37-35-33) followed by 20 Frankenstein to SL Toe Touch. While I can close my eyes and find any rate on the rower, I found this to be much more of a challenge on the SkiErg. Found I was unable to hold for more than a few strokes at a time without going up or down in rate. Used the Rogue trap bar with high handles for deadlifts. Finished with a good number, but not much different than what I have been able to hit with standard bar or low handles. 

Warmup: DH 10-minute build (2166m) 

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: 12:31.0
Score: 13,730 (15,000 is perfect score) 
Distance: 2802m 

CrossFit 220814 

Bench Press 5-5-3-3-3-1-1-1-1 reps 

5s: 155 & 185 pounds

3s: 195-205-215 pounds

Singles: 225-235-245-250(f) pounds

Max output followed by long rest, work up to a near max effort. The 245-pound bar was a struggle and took everything I had to make the lift. As a result, I couldn't even get the 250# bar off my chest. Warmed up on the rower with a moderate effort.

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
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).

Use Just Row and don't reset the monitor between intervals. Total distance includes warmup and cooldown.

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 on a 20-degree day in the garage. Set the drag to 115 and let my legs carry me through this one. 

Row Power Intervals 
10x 250m // 1:00 rest
🎯 60 seconds or less
Rate: 22 
DF 113

Warmup with some skill work (pick drill) then slowly build in rate across the 2k before hitting the main session. You'll do 10 intervals of 250m at r22 -- these won't be max efforts due to the low rate, but they are high effort with a slow recovery in between each stroke. Sit tall through the stroke, feel the drive in your legs. Don't start too fast and aim for consistent splits. 

CrossFit 260121 
Every minute on the minute for 8 minutes:
2 shoulder presses
Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

125-135-145-155 pounds

Then,
4 rounds for time of:
400-meter run*
12 shoulder presses

13:05 @ 80-pounds 

Subbed out 500m rows for the runs. Take the bar from the rack on the EMOM and build to a heavy double. Big breath in, hold it and brace your midline before the press. Slow breath out as you go overhead. Focus on smooth, excellent technique on the rower and hold a pace that allows you to pick the barbell up right away and keep the presses unbroken. 

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 this a warmup for front squats today. Was interrupted with about seven minutes to go but got back on track quickly and tried to finish strong. 

CrossFit | 260120
Front Squat 3-3-3-3-3

135-155-165-175-185lbs

Take the bar from the rack, working up to a challenging load for 3 reps. Probably could have gone heavier, but happy with this number and being able to squat pain-free with my knee. 

Workout 87 - Festive Endeavor 
Warm up into Workout
5 X 2 Minute Intervals / 1 Minute Rest 
@ 20, 22, 24, 26, 28
 
Skill Piece 
5 X 1 Minute Intervals: 
Legs only powerful strokes into rowing @ 24
 
Workout
5 X 4 Minute Intervals / 2 Minutes Rest
The damper will change with each interval: 5 // 8 // 3 // 6 // 1

For the 'work' interval, the first minute will be done at r24. The next minute, we are going to drop our rate to r20 and for the final two minutes, bump up to r26. Intensity level needs to be moderate since we are doing five intervals. Sneaky volume today – between the warmup, skill work and actual workout, I logged 9000 meters. 

On the Concept 2:
Intervals of 4 mins, 3 mins, 2 mins, 1 min, 2 mins, 3 mins, 4 mins

2 mins rest between each 
Rates: 18-20-22-24-22-20-18

Row seven intervals in a pyramid of 4-3-2-1-2-3-4 minutes, with two minutes of rest in between each piece. Paddle lightly (or not) during the rest periods. Short on time so used the first interval as more of a warmup. Try to go faster on the back half. 

Jan 2024 CTC 
Row six intervals of 250m at 20 (or fewer) strokes per minute
Rest one minute
Record the 250m result for your slowest interval

Score: 2:00.0 (1st interval)

My initial plan was to do 2x4000 with :30 rest but pivoted to this short but powerful CTC. This should be a controlled max effort with the goal of keeping each interval above 200W. 

Then, work to a heavy snatch

Best lift was 145-pounds, but there was too much of a press-out at the top. Drop under the bar a bit to try and fix this. Best good lift was 140-pounds. 

Row Intervals 

3 Rounds:

3:00 / 2:00 / 1:00 intervals

Rest: 1:30 between reps, 3:00 between sets

🎯 75% → 85% → 95%

As written, the plan was to bump up the 3:00 interval by 10% every set, but honestly, I was dreading that last 3:00 at 95%! Ended up holding steady at my target pace from round one—sometimes consistency wins over pushing too hard.

Midline

5x 12+:10 seconds Hollow Rocks + Hollow Hold

Metcon

40/8...30/6...20/4...10/2 reps of:
single-arm DB clean and press @ 35-pounds
30-foot sandbag carries @ 100-pounds

Split the dumbbell cleans equally between both arms. If you need to rest, stay standing over the db or sandbag to limit your rest. The sandbag carry is one lap up or down the driveway. Control your breathing on the db (one rep, one breath) because the combo can easily cause your breathing to become sporadic. 

Row Intervals
20:00 as 4x5 mins at varying stroke rates
1: 2 mins @ r16/ 1 min @ 24 / 2 mins @ 16
1: 2 mins @ r18/ 1 min @ 26 / 2 mins @ 18
1: 2 mins @ r20/ 1 min @ 28 / 2 mins @ 20
1: 2 mins @ r22/ 1 min @ 30 / 2 mins @ 22

The lower rate work should not be an excuse to take it easy. Try and hold around 75% pressure on these intervals and sprint the minute intervals. Use the two minute interval after each sprint as recovery time. But intentional recovery, not fall apart slouch kind of recovery - keep that same 75% pressure. 

For Time 
3000m row 
100 sit-ups

Try for a hard push on the row and a steady pace on the sit-ups. I followed along with ATFS #34 strategy for the row. In the first minute take 2 power strokes and every minute thereafter, add 2 additional power strokes, finishing with 24 during minutes 12&13. Sit-ups were done in sets of 12-15. 

World Rowing Virtual Series 
Challenge 3: Metronome

⏱️21 mins

⬆️ rate by 3 every 3 mins

Score: Distance minus 30 meters for every segment that doesn't respect the rate increase

Opted to turn the drag down for this one to keep the flywheel spinning at lowest rates. Was a bit too conservative on r18 through r24 saving some energy for the last 4-5 mins. Focus was more on hitting target rates rather than going fast. Don't be afraid to go for it and let the rate carry you in the latter two rounds. 

3 Rounds

1 min jump rope singles

1 min kb overhead swings (35lb)

1 min elbow plank hold

rest 2 mins between rounds

jump rope: focused on 30s work, quick rest, then 15s finish each round

kb swings: 24 / 23 / 25 reps

plank: 45s each round

gear: green/yellow Buddy Lee rope & 35lb kettlebell

Stay calm on the rope—aim for 45-50s of active jumping per minute. Find a steady jump/spin rhythm to avoid burnout. Use your hips to power the swings; target 22-30 reps per round. For planks, keep legs extended, core tight, and weight stacked over elbows—shoot for 45-60s holds. Simple, sweaty, and effective for building endurance and strength—all in the garage on a beautiful 50-degree day!

Row Conditioning 
30:00 row 
First 29 mins @ 19 s/m
Last 1 min @ open rate

Hay in the barn. Money in the bank. Whatever you want to call this base-building session. Dial in your technique at the low rate, then practice that finishing kick at the end of a longer duration row.

Finished with 600m burden (back) carry. Used the 40lb sandbag and carried one lap around the block here at home. 

Deadlift 
5-5-5-5-5 reps 

225-230-235-240-245lbs

Today we’re hitting 5 heavy sets of 5 deadlifts. Use double overhand grip on the barbell. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so! Loading felt very manageable and I probably should have gone heavier. Grip was more of a factor than anything else. 

For Time: 
1-Mile Run*
2-Kilometer Row
3-Mile Echo Bike

25:45

Today the focus is on monostructural work, i.e. repetitive low power output movements. This is a long workout and so you should pace accordingly. Expect each section to take between 7-9 minutes. I scaled the run to a fast 1/2-mile walk on the curve treadmill (4.5 mph). 

CrossFit 220904 
Front Squat 5-5-5-5-5

145-165-175-175-175

Warmed up on the rower and then took two additional sets to build up to opening weight.

Practice the technique of breathing and bracing. Before every rep:
1️⃣ Take a deep breath into your belly, not your chest.
2️⃣ Brace your core like you’re about to get punched.
3️⃣ Keep your rib cage stacked over your pelvis.
4️⃣ Drive your elbows up and chest tall throughout the lift.