AMRAP 14: 
750m burden carry 
24 v-ups
12 push presses @ 115-pounds
Max step-ups to 20-inch box holding burden bag

22 reps 

Used the 40-pound bag for the burden carry, switching between carrying on my back and shouldering the bag. Distance was one lap around the block which was .47 miles. Kept the push press unbroken but was a challenge. 125 or even 135 would have been a better challenge. For the step-ups held the sandbag with a front/zercher carry. 

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 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 (230 > 115). At the 10 minute mark, bump up 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, peaking at 227.

For Time: 

10 deadlifts @ 225-pounds

50 sit-ups

8 deadlifts @ 225-pounds

40 sit-ups

6 deadlifts @ 225-pounds

30 sit-ups

4 deadlifts @ 225-pounds

20 sit-ups

2 deadlifts @ 225-pounds

10 sit-ups

Used double-overhand grip on the deadlifts and anchored feet under sandbag for the sit-ups. Broke the deadlifts during the round of 10 & 8 to preserve my midline and grip. Maintain a steady pace during the sit-ups and don't allow yourself extra rest just because you are laying on your back. 

Power Intervals 

12x 1:30/rest 1:00
🎯 2k plus 12
🕐 rate 18

DF 105

Focus on technique and maintaining momentum (smooth power with full pressure). Target was just beyond reach during most intervals, especially with a lower drag. Still an important session as rowing efficiently at low rates builds the strength and technique that makes everything else faster, smoother, and more powerful.

Team workout today with Nate, Alan, and Roper from Valley Creek. It was a rainy day so we were forced into the garage. Came up with an idea for rotating stations using the following: 

🚴 Assault Bike
🎒 Sandbag Hold
🚣 Rower
🪵 Plank Hold

The goal: 300 calories on the bike and 5,000 meters on the rower.

How it worked: One guy bikes, one holds the sandbag, one rows, one planks. The second anyone drops the bag or breaks the plank, the meters and calories stop and everyone rotates to the next station. With transitions, this was every bit of 35-40 minutes.  

May 2026 CTC The French Rowdeo 
5:00/2:00r
1:00/1:00r
5:00/2:00r
1:00/1:00r
5:00/done! 

Rolling starts allowed, free rate. Score is the total meters covered during the 17:00 of effort, excluding rest meters.

Took somewhat of a teeter-totter approach. Capped the five minute intervals at r20 and tried to bring consistent power. For the minute sprints, I ramped up to r30 and tried to hold around 2k splits. This would be good to try again without the rate restrictions and see how much whittling can be done. 

Rowing Time Trial 
Warm Up: 
3:00 @ r22 easy
1:00 @ r24 moderate
3:00 @ r22 easy
1:00 @ r28 moderate/hard
3:00 @ r22 easy
1:00 @ r32 hard

Take a minute rest after each 1:00 interval. 

Workout:
4:00 Test - Time Trial - Hard Effort

Strong effort at a comfortable rate. I rowed a rate-capped 1000m a few weeks ago and wanted to see if I could do better. This time I set a goal of 1000m (2mins/500 split). Get faster with each 250m split and empty the tank during that last minute. 

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

 

Five Minutes of Fun: 

For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...

50 Seconds of Moderate Intensity 

10 Seconds of Maximum Power 

The goal was negative splits during each of the :20 sprint intervals. Had a hiccup with ErgZone setup (#13 🤬), but finished strong—310 avg WATTS on the last round at r28. Loving these short sprints at low drag and chasing big numbers!

Rowing Mixed Intervals 
5x 4 mins / 1 min rest
First 2:30 @ 2k plus 10 @ r24
Last 1:30 @ 2k plus 25 @ r20

We'll be splitting time between our 5k(ish) pacing and an easier pace to help build our base. Strong effort at the end of the week while keeping the drag low. 

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. Drag is going to increase with each segment and should be on the higher end of where you usually are. 
 
NOTE: "On" = Powerful Strokes  "Off" = Easy Strokes
 
Segment 1 (Warm Up): (200 Strokes @24)
30off /10on
25off /15on
20off /20on 
15off /25on
10off /30on
 
Segment 2: (100 Strokes @26)
5 Rounds...
5 strokes to build
10 strokes for power
5 strokes off
 
Segment 3: (200 Strokes @22)
1on /1off, 2on/2off, 3on/3off...10on/10off back down to 1on/1off

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

Followed along with a familiar DarkHorse vid. No warmup and it showed in the first minute at r18. You'll build throughout the first ten minutes, emptying the tank a bit during that last of four minutes at r24 knowing you'll have some recovery coming up. Use that first minute (at 10 min mark) at r18 to recover and then slowly start to build again. The two mins at r22 and final minute at r24 should be 9/10 on the RPE scale. Leave no doubt! 

Row Conditioning

⌛ 20 minutes

🎯 4350m (2:17.9 split)

Rate: 16

DF: 102

Hold r16 for the full 20 minutes. My legs felt a bit tired from pickleball yesterday, so I kept it moderate. Technique was the priority—aimed for a 1:2 drive-to-recovery ratio (count “one” on the drive, “two, three” on the recovery). Consistency and form over speed today. Rowed along with DH vid. Come back to this one in a few weeks and see if you can improve. 

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!