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 32 - RowErg - In Sync  
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
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 was on maintaining length when increasing the stroke rate. Open the front of your body and sit up tall.  

April 2025 CTC 
4:00 on / 3:00 rest
3:00 on / 2:30 rest
2:00 on / 2:00 rest
1:00 on / 2:00 rest
3:00 on / done! 

While not specified, I kept this as a rate-restricted effort at 24spm - it would have been even nastier all done at high rates. Target was 175+ WATTS each round with a goal to exceed my score on the second 3:00 round. At higher rates, a noble goal is to hold your 2K pace across the board. 

Row Intervals

1 min, 3 min, 5 min, 3 min, 1 min pyramid

2 min easy rowing between intervals 

Pre-set the monitor for 23 minutes. Row five intervals in a pyramid of 1-3-5-3-1 minutes, with two minutes of rest in between each piece.

The amount of rest supports big efforts. Concentrate on strong power output at moderate rates. Prioritize consistency and try to match your output on the way back down. #Don'tWeaken

9 Rounds, OT2M: 
330 meter row 
2K + 8 
2K + 4
2K 
Repeat this cycle three times for a total of nine rounds. 

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. 

Row Conditioning 
A: 3:30 on // :30 rest
rate 22/24/24/22

Find an intensity you can sustain throughout and try to maintain the SPI - watts divided by strokes per minute - (6.0/5.9/6.0/6.2)

B: 3x 3:00 on // 1:00 rest 
rate 22/26/22

Try to keep the same SPI for each interval (6.3/6.2/6.5)

Workout 32 - RowErg - In Sync 
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
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 was 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.  

Recovery Row 
9 x 1:40 on, :20 off (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”.
Record total meters, best/worst split.

15:00 minutes
3138 meters rowed
Best Split: 2:20.8
Worst Split: 2:30.6

After today's metcon, I just wanted to log some easy meters as part of my cooldown. Turned the damper down to 1 (DF = 85) and kept the stroke rate low (r22). 

Midline
3x 1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 secs. Arms and legs should not make contact with the ground at any point.
30 unbroken butterfly sit-ups

Crossfit | 211003 
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Warmed up with with some hard intervals at increasing rates to get acclimated to race pace and rates needed for today's effort. During this workout you'll have decreasing rowing time and increasing rest. If you have more rest, row harder. Sounds simple right? A noble goal would be to keep everything under a 2:00 split. 

Workout 32 - RowErg - In Sync  
Warm Up:
10 Rounds of...
45 Seconds of Easy Rowing @22 SPM (Strokes Per Minute)
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 was 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.