Workout 45 - Row Erg - Full Send 

Seek full throttle with 100% commitment. Let the pace boat feature be your motivation to get after it with no reservations. 

5 x 1 min ON / 1 min OFF

4 x 1 min ON / 1 min OFF

3 x 1 min ON / 1 min OFF

2 x 1 min ON / 1 min OF

1 x 1 min ON / 1 min OFF

Increase intensity every interval. Last round = FULL SEND.

Rate: 26

DF: 123

Set the damper on the higher side of your normal range. Use round of five to warmup to a moderate pace. You'll then use the REROW function to see your average pace from the prior round. Goal is to beat previous average pace each round - by how much is up to you!

The Perfect PM Memory Screen 
5 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. Set my goals after finishing the first interval. Just missed that perfect screen, but was pleased with this power output at low rate and low drag. Continue to paddle lightly during rest periods.

Mid Rowing Intervals 
1000m @ 5k pace | Rest 1:30
1000m @ 5k pace | Rest 2:00
1000m @ 5k pace | Rest 2:30
500m @ 2k pace | Rest 1:00
500m @ 1k pace | done! 

No rate specifications. Big screwup on the second interval where I pulled up early and the monitor stopped with 1 meter to go 🤬 which bumped up my split time. That second 500 was torture - legs were so heavy and I hit the wall with about 100m to go. Fight through it and keep the lean and swing and try to increase your rate. 

Jan 2024 CTC 
Row six intervals of 250m at 20 (or fewer) strokes per minute
Rest one minute
Record the 250m result for your slowest interval

Score: 2:00.0 (1st interval)

My initial plan was to do 2x4000 with :30 rest but pivoted to this short but powerful CTC. This should be a controlled max effort with the goal of keeping each interval above 200W. 

Then, work to a heavy snatch

Best lift was 145-pounds, but there was too much of a press-out at the top. Drop under the bar a bit to try and fix this. Best good lift was 140-pounds. 

Erg Wars 2025 Workout 3 
350m row
3650m row
no rest between

Score A - 350m time (1:22.2)
Score B - 3650m time (16:13.7)

With the drag so low, I knew this was not going to be my fastest effort. I didn’t set a target time beforehand—my plan was to go out hard on the 350m sprint and then keep a steady pace for the 3650m, saving enough energy for a strong finish. Next time, try a higher drag setting and aim for an average split of 2:07.5/500m, which will bring my total time under 17 minutes.

Workout 8 - RowErg - Power Pyramid 
As The Flywheel Spins Podcast 
Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
 
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32

Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00

Rate: 24
DF: 117

Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. While I was strong on the 30 second intervals, there is room for some more power on the longer intervals. Looking back through the logs, I have set a goal of 175+ (2:06.0 pace) WATTS across all intervals in the past. 

Workout 25 - RowErg - Games of Goals 
Warm Up (12 Minutes):
5 Intervals of 90 Seconds of Work with 1:00 Rest in between 
Have the monitor set to meters and gradually increase the distance traveled over the 5 intervals.
 **Note the distance you travel during the 5th Interval.  This total is important for the workout.**
 
Workout (13 Minutes):
**Take the distance you traveled in the 5th Interval and DOUBLE it.  This is your GOAL now.
 
You will have 3 Minutes to reach or surpass your GOAL number of meters.  If you come up short, keep a running total.  These will be your penalty meters you will need to pay at the end of the workout. For every meter below target, you owe a one burpee penalty. 
 
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters
2 Minutes Rest
3 Minutes to Row GOAL meters

Row Conditioning 
2 Rounds
2000 meters
4:00 rest between sets

Kept this nice and chill while still nursing a cold. It can be easy to zone out on these kind of rows - try to fight that feeling and find little ways to stay focused. How many strokes in a row can you hit the same split? 

Row Endurance 
4000m @ r20 // rest :30
2:00 @ r30 // rest 3:00
4000m @ r20 // rest :30
500m cooldown @ r18

Nice steady UT2 row. Start steady & use the first 4000m as a warmup. The 2:00 piece should be hard, but not all out. Keep the second 4K a few beats faster than the first.

The Perfect PM Memory Screen 

8 sets of 500m // 2 mins rest

The catch here is that all intervals need to be at the same pace and rate to create what is considered a *perfect* screen. This was an easier row, held 30-minute pace across all intervals. 

Row'd Royalty 20.3 
(415) ROW-LONG 
Row 4000m & 1000m & 5000m
Rest 3 minutes between each interval.

SCORES
20.3A: 1000m Time 
20.3B: 10,000m Time

It's been a few months since I tackled a workout this long. To be honest, I was feeling a little rusty. Given the distance, I decided to dial down the drag and make it more of a recovery-focused session while watching Modern Family in the garage. While the lower drag helped me get through the workout, I definitely paid for it on the initial 4000m. That piece felt much slower than I would have liked. The rest of the workout was manageable, but I know there's room for improvement.

Row Technique 

⏱️ 20 minutes

🚣‍♂️ 24 s/m

At the beginning of every two minutes, sit and hold the catch position (arms extended, body forward, sitting tall, seat as far forward as possible without hunching or feeling uncomfortable) for 10 seconds then continue rowing. Start at 0:00 with a 10-second catch hold. 

Workout 8 - RowErg - Power Pyramid 
As The Flywheel Spins Podcast 

Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
 
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32

Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00
Rate: 24
DF: 118

Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. 

For Time: 

 4000 meter row*
*At the 8min mark, do 10 burpees
At the 13min mark, do 10 burpees
At the 17min mark, do 10 burpees
At the 20min mark, do 10 burpees
At the 23min mark, do 10 burpees
At the 26min mark, do 10 burpees
Time Cap: 29 minutes

Score: 25:38

Duration: Long

Feel: Conditioning

Pacing: Sustain

"Odds Only" - Rowvember 11.22.23 
3973m
rest 115 seconds
1775m
rest 75 seconds
957m 

This longer workout will build those endurance muscles and this time we're only using odd metrics. Maintain 20SPM for the duration of the workout with moderate intensity. Bumped up my pace by 4 seconds with each interval. 

Midline

Tabata Weighted Sit-ups (14#)

Reverse Tabata Hollow Hold (10 seconds work, 20 seconds rest)

Workout 8 - RowErg - Power Pyramid 
As The Flywheel Spins Podcast 
Warm Up (12 Minutes) Test the Waters
4 X 2:30 Work Intervals with :30 Rest in between
 
1 Min @ 22, 1 Min @ 24, 30 Secs @ 26
1 Min @ 24, 1 Min @ 26, 30 Secs @ 28
1 Min @ 26, 1 Min @ 28, 30 Secs @ 30
1 Min @ 28, 1 Min @ 30, 30 Secs @ 32

Workout (28 Minutes) Power Pyramid
14 x 2:00 work intervals with no rest in between
2:00 // 1:45 // 1:30 // 1:15 // 1:00 // 0:45 // 0:30 // 0:30 // 0:45 // 1:00 / 1:15 // 1:30 // 1:45 // 2:00

Rate: 24
DF: 115

Best technique you can, find your rhythm, stay relaxed, squeeze on the POWER as the rest increases, accept the discomfort and enjoy the row. 

Recovery Row 
Time: 3-4-5-4-3 mins on / 2 mins rest 
Rate: 20
Pace: Recovery

Turned the drag down and pulled some easy meters at a low rate to help my body recover from this morning's wall ball workout. Although this was designed to be a recovery effort, take time to dial in your technique - accelerate backwards and glide forwards. 

7 Rounds 
2:30 row
:30 rest

🎯 160 average watts @ r23

Second qualifier WOD for 2023 WRICH Versa Challenge. You will receive two scores - total meters rowed, and the meters rowed during the first 2:30 interval. I missed this note about the scoring - otherwise I would have sent it the first interval.

Row Conditioning 
2x 4000m 
6 mins rest between each
Pace: 2:20
DF: 116

Some easy meters out in the garage today building the base for next half-marathon attempt. This pace/rate combo is where I'd like to be for the 1/2. Stay loose, long and confident in your technique. 

Row Intervals

8x500m 
Rate 20 
Pace 2:16

Nice and easy intervals with paddle breaks in between to keep moving continuously for the full 34 minutes. Made it a goal to hit 350m during the paddle breaks.  'Rest' meters totaled 2769 - just shy of the 2800m goal.