Category Archives: Machine Intensity

Tuesday 5/30/2023

Posted on May 30, 2023 by admin

5/30 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 100 cals @ progressive effort, faster every 25 done + For time 40-30-20-10 Row cals Line facing burpees 12:33 – going into the the … Continue reading →

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Tuesday – 5/23/2023

Posted on May 25, 2023 by admin

5/23 Row 5 min easy + Hinging prep and hip opening warmup + Row 250m progressive intensity, last 100m or so around a 1:43-1:44/500m pace rest walk 3 min x 4 sets Done – and man I started wanting to … Continue reading →

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Tuesday 5/16/2023

Posted on May 22, 2023 by admin

5/16 5 min easy row with display on force curve + 60-90 sec progressive intensity rows, building just past target pace rest 2-3 min x 3 sets done + Broken 2k row for time 800m, rest 3 min 600m, rest … Continue reading →

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Tuesday – 4/25/2023

Posted on April 29, 2023 by admin

4/25 Row 5 min @ 2:00-2:05/500m, display on force curve check + Row 1.4k repeats first 600m @ 1:55/500m 600-1000m @ 1:52/500m 1000m-1400m @ <1:50/500m rest 3 min x 2 rest 8 min x 2 (4 total) look at that … Continue reading →

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Tuesday – 4/18/2023

Posted on April 19, 2023 by admin

4/18 Row 5 min @ 2:00-2:05/500m, display on force curve done + Row 1.2k repeats first 500m @ 1:55/500m 500-800m @ 1:52/500m 800m-1200m @ <1:50/500m rest 2 min x 2 rest 8 min x 3 (6 total) 1:55.4-1:51.8-1:48.7 ———1:55.9-1:53.0-1:48.3 1:55.7-1:53.1-1:48.7———-1:54.9-1:52.6-1:48.0 … Continue reading →

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Tuesday – 4/11/2023

Posted on April 16, 2023 by admin

Row 5 min @ 2:00-2:05/500m, display on force curve + Row 1.2k repeats first 500m @ 1:55/500m 500-800m @ 1:52/500m 800m-1200m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 1:55.3-1:52.8-1:46 —- 1:54.3-1:52.0-1:46.3 1:56.3-1:52.5-1.45.7-1:55.9-1:52.6-1:46.1 + 5 min … Continue reading →

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Tuesday – 4/4/2023

Posted on April 9, 2023 by admin

Row 5 min @ 2:00-2:05/500m, display on force curve done + Row 1k repeats first 500m @ 1:55/500m 500-650m @ 1:52/500m 650m-1000m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 1.1st – 1:55.7 – 1:52.0 – … Continue reading →

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Tuesday – 3/28/2023

Posted on March 31, 2023 by admin

Row 5 min @ 2:00-2:05/500m, display on force curve + Row 1k repeats first 500m @ 1:55/500m 500-750m @ 1:52/500m 750m-1000m @ <1:50/500m rest 2 min x 2 rest 8 min x 2 Paces ——- 1st 1:55.3 – 1:52.0 – … Continue reading →

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Tuesday – 3/21/23

Posted on March 31, 2023 by admin

5 rounds for time (accumulate 30 reps (cals + shuttle runs) 60sec max ski cals #shuttle runs 11:52 – ski cals were 24-23-22-23-24 – this hurt really really bad, and mostly because of the last sprint effort on the ski … Continue reading →

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