We are on Week 2 of focused training block centered on rowing and running.  My plan is straightforward—3 rowing sessions and 1 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 #4

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

CAP Programming:

AMRAP 21 with a partner:
20-cal bike
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges.