Variable Timed Intervals 
1: 5:00 // 3:00 // 1:00
2: 4:00 // 3:00 // 2:00
3: 3:00 // 3:00 // 3:00
Rest 3 to 6 minutes between intervals 
Rate: 18 // 22 // 26

DF 117

These are 3x 9 minute continuous sets with rate increases along the way. As written, start r18 reps at 2k plus 19-20 seconds and increase pace at least -4 seconds from previous rate increase. Started slower as this was a recovery piece done watching The Office, but tried to make jumps of ~9-10 seconds with each rate increase. 

Row Intervals

3 Rounds 
8 minutes work // 2 minutes rest
Switch between a stroke rate of 20 and 24 every 2 minutes
In round 3 start at 24 instead of 20

DF 125

🎯 2K plus 12

Ideally you'll maintain the same pace during both the 20&24 rate changes. This ended up being a little slower than I'd like and there was too much of a gap between my pace at each rate. 

Row Conditioning 
A: Timed
8 minutes
Rate: 24
🎯 2K + 12

B: Sprint Intervals
12 x :35 work // :35 rest
Rate: Open
🎯 2K or faster

C: Timed
8 minutes
Rate: 26
🎯 Match or exceed pace from part A

*2 minutes rest between each piece

Strength 
20x 30 sec work // 10 sec rest
*4 rounds each
1) seated one-arm KB press (R)
2) seated one-arm KB press (L)
3) single leg KB DL (R)
4) single leg KB DL (L)
5) weighted butterfly sit-ups (hold wall ball on chest)

Used 26lb KB for 1-4 and an 8lb wall ball for sit-ups

Conditioning
Part 1
8 minute row
22spm @ 2k plus 16

DF = 107
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster

DF = 127

This is about SPEED

This is a great workout if you are limited on time at just 10 minutes of total work. Limit your stroke rate to 26, but hit these intervals hard. Set a pace on the first interval and try to maintain over the remaining six intervals. 

Rate: 26

🎯 Reach (2k or better)

Feel: Gas 

5 rounds for time of:
30-second L-sit hold
30-cal. row

Notes: Each round, accumulate a total of 30 seconds holding the L-sit. Used dip bars and held for 0:15 at a time.

5x25 Calorie Row
1 minute rest between rounds

4 x 150m Bag Walk (75)
rest 1 minute between sets 

Round	Meters	Time
1	365	1:25
2	381	1:31
3	370	1:25
4	364	1:23
5	364	1:25