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. 

Workout 44 - RowErg - 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

ErgWars #2 
1111m
No rest
2222m
Rest 2 min
3333m

Scoring: Interval 1, 3 and Overall Distance

Had planned on just treating this as an easy recovery row so my time for the first interval is not competitive at all. Felt great at the end, so I pushed hard during the last 400+ meters of the final interval. 

Row Intervals 
2/3/4/3/2 minute intervals
2 minute rest between each

DF 114

Start at 70% of 2K pace on the first interval and get faster. Be bold on the last interval and go for it. Rate is open - I chose to start at r24 and nudge the rate up by 1 each interval while getting faster. 

Workout 4 - RowErg - Short and Spicy 
Row Intervals 
9 x 1:40 steady state, :20 of power (2 minute rest after round 5)

Rate: 24
Pace: Moderate with bursts of power during the :20 rest
DF: 122

As you navigate through the intervals, aim to establish a sustainable moderate intensity for the 1:40 segments. You want it challenging—enough to break a sweat—yet manageable to allow for those explosive 20-second power bursts. After those fast bursts, seamlessly transition back to your steady-state pace. As you approach the final four power intervals, challenge yourself to maintain the same split times as you achieved in the first four. I did this workout on a chilly day in the garage, and I wanted something that was short, effective, and got the job done without dragging on. 

Row Conditioning  
Duration: 15 Minutes (15 x 50 sec Easy, 10 sec Power)
Rate: 24

In every race, there is an element of controlled chaos. With that in mind, today's Rowvember workout asks you to row a controlled 15 minutes,  but every 50 seconds to go all out for 10 seconds before bringing it back to a nice controlled sustainable pace for the turn of the minute. While this was not rate-capped, I opted to keep everything at r24, focusing on the change in ratio needed to go between easy and powerful strokes while holding the same rate. 

Rowing Intervals 
2 sets of 11 reps:
40 seconds work // 20 seconds rest
Rate changes with each rep
18-20-22-24-26-28-26-24-22-20-18
Rest 3 minutes between each set

Your focus today should be on hitting rate targets. Do not be concerned with power, but be bold and have fun! Kept the drag low again today, but pushed myself a bit on these to hit some higher wattage numbers. 

C2 April Fools Challenge 
Day 5: 5000m 

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 

Wanted to hold a moderate-to-easy pace as this was a recovery row after 90 minutes of pickleball this morning. Paddle lightly during rest periods with the goal of getting 350m during each rest interval.

52 WEEK ENDURANCE: SESSION 41 
3 Rounds
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
Rest 4 Minutes Between Rounds
3 Rounds
250 Meter (Hard) Row
100 Meter (Easy) Row
150 Meter (Sprint) Row
Rest 4 Minutes Between Rounds

The total workload in this session is low - and it has a LOT of rest. Looking for you to SEND IT on the sprints! Use the "easy" intervals to regain your composure and breathing. On the second 3 round section don't hold back on the "hard" interval to save it too much for the sprint at the end. The 75m sprints were pretty consistent across each of the three rounds. Was hovering around 1:50 (262 watts) pace most of the time with a peak of 1:45.5 (298 watts). Average 150m sprint in Part 2 was 33.2 seconds. Turned the drag all the way down for this one (DF 91). 

Score: Total Time for Part 1 7:56.6
Score: Time for Part 2 6:12.6

With a 25:00 clock 
Row as many meters as possible
*Every 4:00 including 0:00 perform
10 unbroken bench press @ 115-pounds
10 v-ups

Score = Total meters rowed

Nice and sweaty effort. Had ~2:30 remaining on the rower each round. Kept the pace around 2:15-ish and the rate between 23-24. 

Rowing Intervals 
6:00 // 3:00 // 3:00 // 1:00 // 1:00 // 1:00
2:00 rest between each 
Rate: 20

Opened at 2K plus 23 for the six-minute interval.  Nudge up the pace by ~5 seconds for the three minute intervals and then another 5 seconds for EACH of the one-minute intervals. 

Row Conditioning 
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm

Wanted to push a bit here to see where my fitness was after the kidney infection. Happy with this effort, felt good even at the higher rate. Allowed the rate to carry any speed increase. 

Bench Press

6-6-5-5-4-4 reps

165-185-195-205-215-225-pounds

Every round was successful, although I fought for the last rep on each set of four. 

Warmup 
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm

Workout
Bench Press 5-5-5-5-5

205-215-225-230(3)-185-pounds

Knew I wasn't going to be able to handle real heavy weight after the ski&snatch workout yesterday. The barbell hit the rack twice on the way up at 230# which threw off my tempo. This was probably doable but I'll take 225x5. 

Row Intervals 

10//20//30//40//50//60 calories 

Rate: 24 

Pace: 5k goal pace

Warmed up with some high-rate sprints. Decided to cap these at r24 and try to set an aggressive pace on my first interval and that with each longer calorie interval. 

For Time: 
5000m row*
*Every 2 minutes, perform 2 sandbag over shoulder

This got ROUGH! I bailed at the 20-min mark knowing there was still about ten more minutes of work ahead of me. I was averaging around 85-90 seconds of rowing and 350m each round. 

3327m at 20 minutes

2023 VAULT 5: "DJOSER" 

500m row

12 DB step-ups (25's/20-inch box)

24 hang cleans (95)

12 DB step-ups

30 push jerks (95)

12 DB step-ups

24 hang cleans

12 DB step-ups

500m row

19:21.7

Was cautious with the weight on the DB step-ups but was able to stay unbroken all four rounds. Broke the hang cleans and push jerks into three sets, probably resting more than I needed to between sets. Give yourself a 10-second countdown before getting back to work otherwise it is easy to burn valuable seconds. Warmed up on the rower with 15 minute rate climb (above photo).

 Rowing Time Trial 
⏱️ 1:00
🎯 300m 

DF 155 (for TT)

Disappointed with this effort. I had turned the drag down to 101 during the warmup. The jump to 155 for the time trial was too big a swing - the flywheel felt heavy and I was unable to keep the desired pace. Target is 300+ meters which means you need to hold 1:40 or faster.  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! 

Warmup 

15 minutes steady state row

5 minutes @ 20spm

5 minutes @ 24spm

5 minutes @ 28spm

Workout

5 Minute (Hard) Row
3 Minute (Easy) Row
Rest 1 Minute
4 Minute (Hard) Row
2 Minute (Easy) Row
Rest 1 Minute
3 Minute (Hard) Row
1 Minute (Easy) Row
Rest 1 Minute
2 Minute (Hard) Row
30 Second (Easy) Row

Tried to hold the hard rounds around 2:09.5 and not fall off too much during the easy intervals. I missed the directive that each hard round should get faster as the time decreases. 

The 2023 World Rowing Indoor Champs will feature a new multi event competition - The Versa. To qualify, competitors must complete each of the below challenges by November 28. 

Qualification Challenge 1 (QC1): 3333m
Score: Total time to complete challenge.

Qualification Challenge 2 (QC2): 7 x 2:30 on, 0:30 rest
Score A: Total meters rowed during all working minutes (rest time is not counted).
Score B: Meters rowed during the first 2:30 round.

This has been a tough week of training. Not every workout has to kill you. Held both of these at a relaxed recovery pace, enjoying a warm Thanksgiving afternoon.  

Metcon-
AMRAP 4:00 X 3
75 singles
15 KB swings @ 35lbs
12 v-ups

Rest 2:00

Row Conditioning-
15 minutes steady state row
5 minutes @ 20spm
5 minutes @ 24spm
5 minutes @ 28spm
DF 118