ATFS 20 - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Four sets at each rate block. Use the first to dial in the rate, the last three to maximize calories at each rate. Empty the tank on the last interval at each rate. 
 
Finish with 50 stroke cool down

Row Series III - Event I  

"The Widowmaker"
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:41.6 (2nd)
B) Fastest 650m time: 2:38.2 (Last) 

You already know how this one is going to feel. Put in a good warmup dialing in the rate and pace prior to starting. I came out too cautious, weary of blowing up. A good goal would be to start at 2K plus 5 and drop your split by a second with each subsequent round. #LASTFAST

Workout 20 - RowErg - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Details of each set, we will dial in our comfort with the new stroke rate.  The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)
 
Finish with 50 stroke cool down

Workout 20 - RowErg - Four Squared For Power 
Reaching into the depths of our potential through 16 effective one minute intervals.  Hard work pays off...exponentially.
 
Warm Up:
4 Minute guided formal Warm Up with some power pieces for strength 
 
Workout:
16 X 1 Minute of Work Intervals
(1 Minute of Rest in between)
 
Set 1:  4 Intervals @ 22
Set 2:  4 Intervals @ 24
Set 3:  4 Intervals @ 26
Set 4:  4 Intervals @ 28
 
Details of each set, we will dial in our comfort with the new stroke rate.  The last 3 intervals of each set, we aim to maximize the number of calories we can accumulate in that minute.  The ultimate goal is to maintain or increase the number of calories accumulated in each minute all the way through the workout.  (Effort is an 8 or 9 on the RPE Scale*)

Row Series III - Event I 
"The Widowmaker"

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:41.1
B) Fastest 650m time: 2:39.9

3 x 6 min with Level Change 
Vary stroke rate as follows per interval: 

First and second intervals: 
2 minutes @ r20
1 minute @ r24
2 minutes @ r22
1 minute @ r26

Third interval: 
1 minute @ r20
2 minutes @ r24
1 minute @ r22
2 minutes @ r26

Let the rate control your speed while staying consistent with each interval. Kept the pace moderate while staying focused on clean technique. 

Row Series III - Event I 

"The Widowmaker"
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:40.8 (3rd)
B) Fastest 650m time: 2:37.9 (Last) 

You already know how this one is going to feel. Take your medicine. Put in a good warmup dialing in the rate and pace prior to starting. #LASTFAST

Rowing Intervals
1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r

Time: 16 minutes
Distance: 3907 meters

Drag Factor: 115

Notes: The objective should be to create some muscular endurance. This is earned by effort not by speed. My goal was to hold a stroke rate at 20 while striving for a 2:00/500m pace. A secondary goal should be to match or improve the distance recorded on way up during your trip back down the ladder.

Row Series III - Event I
"The Widowmaker"

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!

Scores:
A) Slowest 650m time: 2:36.8 (2:00.6/500m)
B) Fastest 650m time: 2:34.5 (1:58.8/500m)

Damper @ 5.5; DF=106 (JVILLE cardio room)

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off

Notes: Need to complete these at a higher drag. The goal should be to get 135m or higher for each interval. These were done with DF @ 103, ideal would be 125 or higher.

Row Series III - Event I
"The Widowmaker"

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!


Scores:
A) Slowest 650m time: 2:41.3 (2:04.0/500m)
B) Fastest 650m time: 2:34.5 (1:58.8/500m)


Damper @ 4; DF=111

Row Series III - Event I
"The Widowmaker"

Scores:
A) Slowest 650m time: 2:39.4 (2:02.6/500m)
B) Fastest 650m time: 2:35.6 (1:59.6/500m)

Accessory:

5 Rounds

:25 dead hang

:50 rest

Rowing Conditioning
6x650m row
-1:45 rest between each set

Record total meters, best/worst split.

15:57.7 minutes
3900 meters rowed
Best Split: 2:00.1/500m (2:36.2)
Worst Split: 2:05.6/500m (2:43.3)

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off.

30/30 Intervals on C2 Rower
30 minutes of 30 seconds on, 30 seconds off.