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. 

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.

CrossFit | 250326

3 rounds for time of: 
200-meter dumbbell farmers carry
30 banded good mornings (green band)
30-calorie row
35-lb kettlebells

Today’s workout is a bit of a grind — put your head down and move.  Dropped down to intermediate scaling because of the volume of good mornings and the green band. Was able to complete the farmers walk unbroken each round. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. Unload every ounce of energy you have during that last round. Compare to a similar effort. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1411

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. An overall better score here because of the consistency, but I was a little too conservative with the r30 interval. Need to find that balance between getting more meters and overall score being worse because of penalty meters. I think a score of 1450 (2:04.1 with no penalties) is within reach next time I try this out. A lower drag (105) is definitely key here. 

ErgZone Challenges S02E07: Candy Burner 🍬🍭🍫 
Four intervals of increasing calories:
42-60-87-110 calories
Rest 1 minute between
🎯 5k pace (2:08.6)

This got tough, especially with the drag at such a low number. Couldn't hold the target on the last round but overall happy with this effort. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1342

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. Rate 15 is slow and takes some getting used to. Damper needs to be all the way down for the r15 work and focus on getting as much length as possible with each stroke. You are going to expend a lot of energy on the second interval, so try to hold something back on that first interval. 

World Rowing Series 2025 Challenge 2: Yin-Yang 
3 minutes at r30 or above
1 minute rest
3 minutes at r15 or below

Score: 1350 

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. Used a lower drag, but actually turned up another 8-10 beats for the r15 work. The better approach would be to turn the damper all the way down so the flywheel keeps spinning at r15. Find as much length as possible during the r15 work. This series looks fun and I am keen to try this particular workout again. 

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. 

With a 12:00 running clock: 
0:00: Max AbMat Butterfly Situps
1:00: Max Calories RowErg
2:00: Max AbMat Butterfly Situps
4:00: Max Calories RowErg
6:00: Max AbMat Butterfly Situps
9:00: Max Calories RowErg

R1: 18/15

R2: 27/30

R3: 37/46

TOTAL: 82 SU/91 CALS

Get warm on the rower prior to this effort. Focus on smooth transitions, leaving the straps loose on the rower. 

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. 

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 😕

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. 

From Dark Horse Rowing: Half Caf 
Complete 10 rounds:
30 seconds on, 30 seconds rest
Score: Total meters

🎯 1500 meters

Rowed along with DH video. There are no rate restrictions for this row. Work as quickly as possible without sacrificing technique. For sprints, drag should be 10+ beats higher than normal - this needs to be done at 130+. 

Workout 71 - RowErg - Re-Set, Re-Start, Be Smart 
3 intervals

6:00 work // 3:00 rest 
Each 6 minute interval is broken down into:
2 minutes @22 light
3 minutes @24 moderate
1 minute @28 hard

Interval 1 is a test row where we set ourselves a base. Use the ReRow function and the Pace Boat screen on the Performance Monitor to help motivate our effort in Interval 2 and Interval 3. Moderate should be 2 to 5 seconds faster than Light and Hard another 2 to 5 seconds faster than Moderate.

On the Concept 2: 
6 min, 5 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min rest

Pre-set the monitor for 27 minutes. Row six intervals in a pyramid of 6-5-4-3-2-1 minutes, with a minute of rest in between each piece.

Aim to be faster each round. Put in a good warmup and try not to come out too hot. 

Anaerobic Intervals 
6min @ r26
4min @ r30
2min @ r34
1min @ r38
Rest 3mins between intervals
DF 115

Make sure you are putting in a proper warm-up and cool-down with this effort. Try not to let your power fluctuate as your stroke rates change, instead let the rate control your speed. The rower at the Y has a mat under the front and back feet and it felt a little wonky at the higher rates. As a result I wasn't able to push as hard as I'd like on either of the final two intervals. That 1min interval should be at or around 300m, Would have preferred to take up the mats and allow the rower to slide forward a bit on those last two intervals. 

Timed Intervals 
6/3/3/1/1/1 minutes each
2:00 rest between each interval

DF 119

The focus today is on the 1:00 sprints. Use the 'longer' intervals to get nice and warm and then leave no doubt on each sprint. A 2:1 rest:work interval should allow for almost full recovery between sprints.

Crossfit | 220908 
42-30-18 reps for time of:
Row calories
Dumbbell box step-ups

Two 20-lb DBs, 20-in box

14:55

Warmed up with DH 10-minute build (2236m). Held around 2k plus 10 pace for each row. Broke the step-ups at the halfway mark but spent a little too much time resting. It wasn't a fatigue issue as much as being cautious with my knee. 

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

DF 120

Nice Turkey Day workout following along with Darkhorse Rowing vid. This was the first workout from Rowvember. Hold 28spm throughout and try to get faster with each interval. Happy with this consistency and oh so close to those 2:00 splits.