RowErg - Workout 102 
Duration: 30:00 
Rate: 22
Split: 2:19.0

Score: 85.8% 

Use Target Training under games in PM5 monitor. Similar to Darts, you'll set the constant target pace and tempo you want before the game starts. This should be a comfortable Zone 2 row. Perfect score is 100%. 

Rowvember 2025 - Day 4 
Duration: 20 mins
Rate: 22-23 with 10 power strokes every two minutes at varying rates
28/25/16/26/32/22/19/20/34/30
DF 100

Get ready to row non-stop for twenty minutes! We will build stamina and test our strength through consistent rowing...sprinkled with spicy bursts of power. Followed along with this DH video. Try to hold your steady pace around 2:20-2:23 - it can be very easy to fall off a cliff especially after some of those higher stroke rate bursts. Included a 3 min warmup and 90 secs cooldown. 

Workout 44—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

Wanted to get some easy meters after a few days up at Lindsay's and a lot of time in the car. Only did the first two segments of ATFS #44. Should have just continued with the last 15-minute segment. Screengrab is from the second segment.

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. Dig deep on the final round of each interval and finish strong! 

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

Pulled this row from a DH vid. Did not row along with the vid, but I understood the format from having done this previously. Do a little tank emptying during the last minute of the 4 minutes @ r24 knowing you'll have some recovery immediately after. Drag was set to 105. 

Ev. 10 min on the minute for 30 mins
2 min sandbag front hold* @ 100
25 shoulder press @ 95
40 calorie row
*5 burpee penalty if you drop; must accumulate 2 mins

7:06 // 7:21 // 9:00

Was tempted to bail after two rounds but glad I pushed through. Paced myself quite a bit more on the third round, knowing all I had to do was complete the round in 10 mins and I was done. Didn't take any penalties on the sandbag and broke the shoulder press into three sets each round. The press was tougher than I anticipated at this weight, I guess there was some interference with the sandbag hold. 

Row Conditioning 

8/6/4/2 minutes

rest 3 minutes between rounds

🚣‍♂️ 20spm

🎯 150 average watts

Do 20 butterfly abmat sit-ups after each set. Held these at a moderately yet sustainable pace while trying to stay consistent with rate and pace throughout. 

February 2026 CTC: The Mercian Ladder 
Intervals: 1000m, 900m, 800m, ... down to 100m 
Rest: 1 min between each

Kept the pace and rate mostly moderate, but mixed in some power intervals—power 5s or 10s on the minute or every 'x' meters at r26. Took my cues for most intervals from ATFS #81 podcast. Nice sweaty session on a beautiful day out in the garage! 

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)

Was short on time this morning and just wanted a quick sweat. This workout delivered. Good push during the last minute at the end to get down below 2K splits. 

Rowing Time Trial 

Warm Up: 

1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @24 Hard
3:00 @24 Hard
2:00 @24 Hard
1:00 @24 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

I knew coming in I wanted to do a rate-capped 1000m time trial. Followed along with ATFS #68 podcast for my warmup, keeping the rounds capped at r24 rather than going up to r26. For the TT—get faster throughout on one breath per stroke and tiny circles at the catch.  

Row Intervals 
6 mins start @ r20 👆1-2 spm every min
5 mins start @ r22 👆 1-2 spm every min
4 mins start @ r24 👆 1-2 spm every min
3 mins start @ r26 👆 1-2 spm every min
2 mins start @ r28 👆 1-2 spm every min
1 min hold r30+ for the duration
Rest 1:45 between intervals

This is a DH workout called Rapid Descent.  Aim to get faster with each shorter interval. This was tough and had me breathing heavy throughout. 

Strength
4x4 Bench Press
3x20 Banded Triceps Extension (green rogue band)
185-205-215-225-pounds

Metcon
4 rounds for time of:
Row 500 meters in as few pulls as possible
After each row, perform half the number of GHD sit-ups for each pull taken. For example, if it takes 40 pulls to complete the row, complete 20 GHD sit-ups before starting the next round.
21-20-19-18 sit-ups

Took a minute or so between rounds so I could keep the power output high on the rower. Tried to reduce stroke rate each round while keeping a similar pace. Held all of the GHDs unbroken except for the first round. Happy with the power output at such a low rate/drag combo. 

CrossFit 260418 
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry
Rest 2 minutes after each round.

35-lb kettlebells and a 20-inch box

2:01//1:50//1:50//1:39//1:42

I subbed step-ups to a 20-inch box because of my knees. A better sub would be jumping over a lower obstacle—something 12-16 inches high like the black and yellow tote in the garage which is 15 inches or the 100-pound sandbag. Carry was from garage door up the driveway to the tree in front yard and back. 

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

Legs were smoked from overhead squats yesterday. Nice and easy meters to flush out all the junk. 

CrossFit 260422

Overhead squat 8-8-8-8 reps
Then,
Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups
65-lb barbell and a 2-inch deficit

Strength: 65-75-85-95-pounds
Metcon: 7:54

Warmed up on the rower and then some targeted OHS prep with PVC and empty bar. Was intentionally conservative on the OHS because it has been a while since I did any overhead squatting. Followed the intermediate scaling for the WOD and challenged myself to finish one full round rather than AMRAP 6 as suggested. Keep your gaze and armpits forward while stretching the band like a rubber band. Try not to lean forward and keep the bar in line with your midfoot. Used the blue yoga blocks laid flat for deficit pushups. 

Workout 88 - RowErg - High-Water Mark  
Warm up into Workout
3 X 9 Minute Intervals / 3 Minute Rest 
 
Round 1: Warm Up to understand Format
Round 2: Practice Stroke Rates for Performance 
Round 3: Full Test
 
Format of each Interval:
2 Minutes Easy/Moderate Intensity 
1 Minute Maximum Intensity (Peak Watts) 
6 Minutes moving from Complete Active Recovery back up to Maximum Intensity for at least 2 strokes.
 
High water mark was 288 WATTS on round 3 during the 1:00 MAX piece (r30). The goal is to generate max watts over the full minute while staying under control and then recover—while still rowing—to be able to hit that again towards the end of the 9:00 interval.

My calves and ankles were sore from jumping rope yesterday and I just wanted to get in a little movement and stretching. Did 10 rounds of 1:00 on/:30 easy on the rower right after a 2+ mile walk. Finished up with a lower body tune-up from Street Parking. 

2 rounds per side of:
30 second low lunge
30 second half split
60 second pigeon
2 minutes of calf smash *use the MWOD Supernova 

2026 CF QF Workout #3
For time:
3 rounds of:
50 single-unders (drag rope)
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 single-unders
10 deadlifts, weight 2
1 round of:
50 single-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes

155, 185, 225-pounds

I was moving around 75% effort. Did not put in a warm-up so was managing my heart rate from the start. Took right around 15 minutes to complete, changing my own weights. The volume of singles is more than I have done in some time and the horse stall mat is not the most forgiving for that many little jumps. Still, I was able to keep every set unbroken, sticking with a double-overhand grip for the deadlifts and using a drag rope for the singles.

For Time: 
40 banded sit-ups (red mini band)
200m sandbag carry (100)
40 banded sit-ups

10:53

The sandbag may be carried anyhow (shoulder recommended). Carry was to lamp post outside of 521 North Maryland and back to the garage. I mixed between shoulder carry and bearhug with the sandbag. Took two short breaks on the bag before starting up again. Midline conditioning was a factor and I was not able to string big sets together. 

Workout 98 - You’re the Zest - RowErg
4mins // 3 mins // 2 mins // 1 min // 2 mins // 3 mins // 4 mins

Use the first 4 minute interval as your warmup holding r22 and building in intensity. For the remaining intervals, set units to WATTS and establish your power on the front half of each minute. During the first :30 seconds of each minute you'll row for MAX WATTS @ r24 then you'll back off during the last :30 seconds of each minute while still maintaining r24. Held back too much during the first 3 minute interval, but was around 200 watts for all remaining intervals. 

Workout 20 - RowErg - Four Squared For Power 
As The Flywheel Spins Podcast 
Reaching into the depths of our potential through 16 effective one minute intervals. Hard work pays off...exponentially.

Workout (32 minutes):
16 x 1 minute of work intervals
(1 minute rest in between)
Set 1: 4 intervals @ 22 s/m
Set 2: 4 intervals @ 24 s/m
Set 3: 4 intervals @ 26 s/m
Set 4: 4 intervals @ 28 s/m

We will dial in our comfort with the new stroke rate. The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute. The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout. (Effort is an 8 or 9 on the RPE scale).

Five rounds, not for time: 

5 deadlifts, increasing weight

15 butterfly abmat sit-ups

Used double overhand grip for the deadlifts, starting at 185 and adding 10 each set to finish at 225-pounds. Was short on time, so no warmup. Would have been better to hold 225 across all five sets. Sit-ups were unbroken—should have stuck with 20 reps each round. 

Rowing Warmup 
Duration: 4-3-2-1 minutes
Rate: 22-24-26-28

Used this a warmup for front squats today. Took a minute rest between each interval.

CrossFit | 260408
Front Squat 3-3-3-3-3

115-135-155-175-185lbs

Look back to 260120 to see your most recent 3-rep front squat. Took the bar from the ground each round-was only limited by my power clean. Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep. Took about 90 seconds between each lift. Next time start heavier.

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'.

Once you are nice and warm, you'll then set the damper to your choice and complete the Tabata portion of the workout. My breathing was so ragged during the r28 and r30 work 🥵🥵. For Tabata intervals, choose a damper you want to experiment with. I kept the damper at 1 with a DF of 88 and was pleased with the power I was able to generate. 

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. 

Test - Max Power
3x 20s max power//5mins recovery
2x 13mins recovery @ 55%

386//382//406 WATTS

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. Drag (88) was turned way down for this effort and I am pleased with the power I was able to generate at such a low drag. Goals were 100+ meters each round. 

March 2026 C2CTC 
5000m Row

Legs were sore and I was short on time, so kept this relatively easy. This should be a strictly aerobic session. Feels like a 4–5 out of 10 effort; conversational pace. My goal was to be at or around 23 minutes for this one. 

Workout 51 - RowErg - Feed Your Hunger
This stamina sandwich will fuel your fire.  With two hard efforts to endure on either side of a set of consistent intervals, this is bound to satisfy your craving.
 
Warm Up:
Gradually build in Power
1 Minute @20
1 Minute @22
1 Minute @24
1 Minute @26
 
Workout:
2 Minutes Steady Pace @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minute Rest
8 Rounds of Consistent Hard Effort
45 Seconds Work @26 with 15 Seconds Rest
2 Minutes Rest
2 Minutes Steady Pace* @24
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
2 Minutes Drop 5 Seconds off Pace
*Starting Pace a little more challenging than before

Opened with average warmup pace (2:20) on the first interval and 2:19 for the second. The 'hard' efforts were done around 2:01-2:03. 

Workout 24 - RowErg - Warm Up? Workout? Your Call 
Warmup:
Rate Building Ladder
Every minute increase the stroke rate and in addition gradually build in intensity
Stroke Rates: 16/17/18/19/20/22/24/26/28/30
  
Power 20s
Take the majority of these 6 minutes at an easy pace.  There will be 3 intervals of 20 power strokes taken randomly throughout.  We will hold our stroke rate steady at a 24.
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
2 Minutes Rest
 
30 Seconds of High and Hard
90 Seconds to Settle and be Steady
 
Workout:
300m TT

Stroke got longer as time went on and my rate dropped on the back half. Still kept it pretty consistent although I would have liked to rate a bit higher during that last 100m.  

Strength—Bench Press 
75% x5 (191lbs) 190lbs
85% x3 (216lbs) 215lbs
95% x1 plus (242lbs) 240lbs

All reps went up easy. Got two reps on the 95% and failed the third.

Metcon—EMOM 6 for 24 mins
24 S KB box step-ups @ 26lbs
18 bench press @ 115lbs

Split reps on the step-ups. Each round was done in 3 mins or less. Metcon was written with a 400m run after the bench which I did not include. Without the run, should have done as E4MOM for 16 instead.

Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM 

15 Seconds of Power at Increasing SPMs*
*2 Rounds @22, 2 Rounds @24, 2 Rounds @26, 2 Rounds @28, 2 Rounds @30

Workout:
4 Rounds...
2 Minutes @24 Easy
1 Minute @24 Hard
30 Seconds Hard Speed Burst at Increasing SPMs*
30 Seconds REST
*Round 1 @26, Round 2 @28, Round 3 @30, Round 4 @32

Focus on maintaining length when increasing the stroke rate. Don't compromise the order of operations or shorten your stroke just to hit those r30 or r32 strokes. 

Workout 10: In It For Forty Minutes 

40:00 minutes continuous rowing

We’ll start with a rate climb warm-up, gradually building up both your stroke rate and power. The goal is to settle into your “comfort zone” pace—rowing at 24 spm. This is where you’ll spend most of the workout, maintaining a steady effort. Aim for a 5-6 RPE here. You should feel challenged, but able to sustain the pace. Throughout the workout, you’ll hit twelve 30-second intervals at a higher intensity and a faster stroke rate of 28 spm. These bursts are designed to push you into your “threshold zone.” Target an 8.5 RPE. You’ll be working hard, but each interval is short and manageable. The first and last eight minutes are used to warm-up and cooldown with the middle three intervals comprised of the sprints every two minutes. 

CrossFit 260320

Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

75-85-95-105-110-115-120-125-130-135(1+f)

Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Failed the second rep of 135, otherwise everything was going up smooth.

CrossFit 250222
The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep*

Hang Power Clean: 165-175-185(f)
Bench Press: 225-245-255
Front Squat: 175-195-215

Score: 645

Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” You are allowed to warm up and then have three attempts at each lift before moving on. Shoot to find a heavy single for each movement. Scaled the OHS to front squat - I probably lack the mobility to do a proper overhead squat and didn't want to use a heavy day to test that out. Everything felt real good - was slow on the last bench set but fought to complete the rep. Failed my last clean at 185-pounds. Need to turn my elbows over quicker at these heavier weights. Don't be afraid to take the bar in a half-or-quarter squat either so it does not need to travel as far on the way up. 

Workout 4 - RowErg - Short and Spicy

9 x 1:40 steady, :20 power (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

This is a practice of control over your intensity.  Because it is a continuous effort, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  Full rest during the 2:00 after round 5. During the :20 power periods, you'll need to row by feel as you won't be able to see rate or split. 

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

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Rowing Intervals 
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Held 5K pace and rate throughout. 

Hang Power Clean 1-1-1-1-1

115-145-175-185(f)-180 pounds

Midline

2x20 Unbroken GHD sit-ups

9 Rounds, OT2M: 

330 meter row 

2K + 8 

2K + 4

2K 

Repeat this cycle three times for a total of nine rounds. 

You'll rest until the 2:00 mark and start the next interval. Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between
First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18
Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. Woke up with sore legs and kept the pacing on the moderate side, especially during the first interval. 

CrossFit 260310
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders*
20 seconds of rest

Subbed assault bike cals for doubles. Used 44-pound kettlebells and did SA push press, alternating arms each round. Was sucking wind by the third round. Nowhere to really catch your breath here. 

176 total reps 

push press: 17-13-16-11
deadlifts: 22-20-21-19 
assault bike: 10-9-9-9

Workout 68 - RowErg - Ready to Rip
Warm Up: 
1:00 @20 Easy
2:00 @22 Moderate
3:00 @24 Moderate-Hard
4:00 @26 Hard
3:00 @26 Hard
2:00 @26 Hard
1:00 @26 Easy
Take 1:1 rest between intervals, paddling lightly.
 
Workout:
4:00 Test - Time Trial - Hard Effort

The time trial will be at a sub-max effort. Didn't have the push in my legs to really make this one hurt. 

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate and finished six full plus 4 front raises.  

Bambi 
Run 300m*
-then-
21-15-9 reps of 
GHD sit-ups
AAB cals
-then-
Run 300m

Ever wonder how Bambi felt his first time on ice? If you haven't you'll surely know after this one. Subbed 1000m rows for the runs, but these were held at a easy-to-moderate pace. A better sub would be HARD 500m sprints at the start and finish after your legs are nice and toasty. Used Rogue GHD and Assault Bike Elite.

Strength
Bench Press 3x2 
SA Banded Triceps Pushdowns (12 each arm)

205-225-235 pounds 

The 235-pound bar was slow, but both lifts went up successfully. 

Rowing Intervals 

Get on your Concept 2 -> Press Menu -> Select Workout -> Custom List, and select v2000m/3:00r...
2000m
3:00 rest
1500m 
3:00 rest
1000m
3:00 rest
500m 
3:00 rest
*20 abmat butterfly situps between rounds

Kept this as a chill recovery effort out in the garage at the end of the day. Sit-ups were unbroken. 

Workout 23 - RowErg - Dare I Say Damper Change? 
As The Flywheel Spins Podcast 

Workout:
3 Min Interval
1 Min @20, 1 Min @24, 1 Min @28
30 Sec REST
*Each interval change damper as follows: 3, 7, 1, 9 & 5
*DF at each damper setting:
3 @ 93; 7 @ 159; 1 @ 82; 9 @ 190; 5 @ 120 

The rower needs to be cleaned in a bad way - even with the damper at 9, the drag was only 137. This would be a better workout to perform on a clean machine in the garage. Last interval was a cooldown at 20spm. Didn't have the push in my legs after yesterday's front squats. 

Midline

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

CrossFit 260304 

Back Squat 8-8-8-8-8 reps

115-135-145-155 pounds

Opted for front squats this morning. Put in solid warmup on the rower and 10 sumo, 10 narrow and 10 standard air squats before jumping in. Only did four sets because I had to 💩 but weights were going up smoothly. Look back at recent 5-rep front squat days to get an idea of your capacity. 

World Rowing Series 2025 Challenge 2: Yin-Yang

3 minutes at r30 or above

1 minute rest

3 minutes at r15 or below

Score: 1360 (20m penalty) 

Your goal is to row as far as you can each interval but secondary aim is to row the same distance for each interval. Your score is the total distance minus 5 meters for each meter difference between the two intervals. Turned the damper all the way down to 1. Good power output at this drag but ultimately splits will only go so low with the drag at 70.

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. 

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.