Over the next few weeks, I'm diving into a focused training block centered on two fundamental monostructural movements: rowing and running. After discovering some compelling research on optimizing these disciplines, I decided to put the science into practice. My plan is straightforward—three rowing sessions and three running sessions per week, structured around evidence-based protocols designed to build capacity and efficiency in each movement. I will list additional skill work at the bottom

Row Session #1

Warm Up:
10 min General Warm Up

Then

8 Sets: 
2:30 min Row @95% of 2k Row Avg Watts
2:30 min rest

After set 4, rest for a full 5 minutes, then complete 4 more sets for a total of 8 sets

Running Article: 

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00334.2012

Rowing Article:

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.803430/full

Skill Work: Rope Climb under fatigue

5 Sets of
60s Dual KB Farmers Hold 53lb/35lbs
5 Burpees
3 Rope Climbs back to back
rest 3 mins b/t sets

Stimulus:

Our main focus here is fast rope climbs under fatigue. KB/DB Holds will pre-fatigue the grip. Burpees will spike the heart rate. Attack the rope climbs with intensity. As soon as your feet touch the ground, you're right back up for the next climb.

Record your time for each interval—this data helps you track progress and identify where you're building strength and speed under demanding conditions.

Three minutes between sets is plenty of time to recover, so maintain intensity throughout. Don't ease up during rest periods; use them strategically to reset, then bring maximum effort to every single climb.