Row Conditioning 
8 Rounds
3:00 @ r24
1:00 @r28
1:00 active rest

More aggressive strokes at pressure supplemented with a minute of active rest to maintain composure. Active rest should keep the heart rate up while allowing you to recover for the next set. I set the drag to 100, and intentionally rowed a couple of beats slower than intended, as this session was part of the 12K required for the C2 AF Challenge today.

C2 April Fools Challenge 
Day 8: 8000m

3 Rounds 
2345m row 
2:00 rest

Pacing guidelines: 
Forever: The rate and pace at which you could perform the workout if it was an hour long AMRAP or long endurance event.

Workout 53 - RowErg - Ups and Downs 
Warm Up/Workout:
12 Minute Stroke Rate Pyramid
18-20-22-24-26-28-28-26-24-22-20-18

6 Minute Active Recovery

12 Minute Rolling Hills
Easy/Moderate/Hard
Moderate/Easy/Moderate
Hard/Moderate/Easy
Moderate/Hard/Moderate
 
Cool Down:
6 Minute Active Recovery

Row Conditioning 

8 Rounds

3:00 @ r24

1:00 @r28

1:00 active rest

More aggressive strokes at pressure supplemented with a minute of active rest to maintain composure. Active rest should keep the heart rate up while allowing you to recover for the next set. No pacing guidelines but r24 should probably be a bit faster. Think 2k plus 20 at r24 and 2k plus 10 at r28.

Row Conditioning 
10x3:00 work // 1:30 rest
🎯 30:00 goal pace (7000+ meters)
DF 121

Use a similar rate to what you'd use for a 30 minute TT. Woke up sore from the squat cleans yesterday and didn't have the push in my legs to hold the target pace (2:08.5) at a lower rate.

Row Intervals 
4x8 minutes, cont. (3m/1m/3m/1m)
Rest 2:30
Rate 20/28/20/28

🎯 2K plus 18 @r20; 2K plus 3 @ r28

Great piece to accumulate some volume. Targets were 2:14.5 at r20 and 1:59.5 at r28. I ended up a bit slower - 2:19.1 average @ r20 and 2:04.7 @r28 - especially during the first round. Whatever the pacing, try to stay consistent throughout at each interval. 

52 WEEK ENDURANCE: SESSION 17
3 Rounds
750 Meter (Moderate) Row
Rest 2 Minutes
500 Meter (Moderate) Row
Rest 90 Seconds
375 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Moderate) Row
Rest 30 Seconds
500 Meter (Easy) Row
NO REST BETWEEN ROUNDS

Held a low rate (20-21spm) and the intensity was on the easy-to-moderate side. Missed the start (first :20) on the final round moderate 500m and was forced to play catchup otherwise this whole piece was done as more of a recovery enjoying a beautiful 70-degree morning outside. 

Score: Total Time (Including Rest) 33:28

52 WEEK ENDURANCE: SESSION 14
4 Rounds
1000 Meter (Moderate) Row
Rest 1 Minute
500 Meter (Hard) Row
Rest 2 Minutes
250 Meter (Easy) Row
Rest 30 Seconds

SCORE: Average 500m: 1:57.1 

The focus of this session is on that middle interval in each round. I have been dealing with a cold on and off for the past few weeks and have not had many opportunities to really push during a metcon. This was a great workout to push because of the built in rest periods. Aimed to hold the 500s around my 2K pace -- mission accomplished. 

The Descent
Row 500m in 2:00//2:26 (men//women)
2 minutes rest
Row 500m in 1:58//2:24
2 minutes rest
Row 500m in 1:56//2:22
2 minutes rest

Go as far as possible, reducing your 500m time by 2 seconds each round.  Still not 100% after that cold so I decided to test myself with the women's standard. For women, 2:10 is a good time, 2:02 is an excellent time and 1:48 is exceptional. If you try this again, split the difference and start at 2:13 and go down from there. 

Recovery Row 
7000m as: 
1000m @ 18spm
1500m @ 20spm
2000m @ 22spm
1500m @ 20spm
1000m @ 18spm

Turned the damper down and kept this real chill. My body is still aching from Monday's workout so I just wanted to focus on finding good technique and moving well. 

Row Conditioning 

10x3:00 work // 1:30 rest
🎯 30:00 goal pace (7000+ meters)
DF 104

Actually found this pace may not be sustainable over 30 minutes. While I was comfortable with this pace in the shorter time domain, I was gassed by the seventh round. 

ENDURANCE | WEEK 17 | 04/18/2021 
Row Version 
3 Rounds
Each Round Is:
3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)
Rest 3 Min after the 1 Min Sprint (13:00-16:00)
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
 
SCORE: 7096 meters

DRAG: 111

ENDURANCE | WEEK 05 | 01/24/2021 

Row Version:
12 Min Row
Rest 3 Min
9 Min Row
Rest 2 Min
6 Min Row
Rest 1 Min
3 Min Row
Score: Total Distance
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD. What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.