Tuesday, October 1st


Tuesday, October 1st


16 cals @ 20 s/m

rest 1 minute

16 cals @ 24 s/m

rest 1 minute

16 cals @ 28 s/m

rest 1 minute

16 cals @ 32 s/m


  • Feel the difference between different stroke rates
  • What is sustainable for long workout? Short workout?
  • Note the cal/hour output at each stroke rate Is it changing with stroke rate?



15 min AMRAP:

19 wall balls (20/14, 14/10, 10/6)

19 cal row

  • The Open is right around the corner, so we’re going to continue our testing with this spicy couplet from earlier this year!
  • Aim for unbroken/fast sets on the wall balls
  • If you will break, plan out your sets ahead of time and stick to them
  • Minimize the time you spend off the rower
  • A fast row is a trap!
  • Reduce your rowing pace slightly and stick to your plan on the wall balls.
  • Ease up for the last 2-3 calories to lower your heart rate and prepare for fast wall balls.
  • Don’t go out of the gate too hot! Start around 80-85% and try to hold that for the first 12 minutes, then push the pedal down to the finish

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