Firday November 7th

Rowing Technique and Form
:30 Arms Only
:30 Body and Arms
:30 Hinge + Legs
:15 Half Strokes
:15 Full Strokes
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2 Sets: For Quality
:20/:20 World's Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
10 Banded Rows, Heavy Band
10 Tall Kneeling Banded Lat Pull Downs , Light Band
Toe to Bar Progressions
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-Bar Kip Swings
-Strict Knees to Chest
-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar
-Toes to Bar

Primer
3-4 Toes to Bar
150m Row
3-4 Toes to Bar

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“Tenet”
For Time

20 Toes to Bar
500m Row
20 Toes to Bar

Rest 2:00

15 Toes to Bar
500m Row
15 Toes to Bar

Rest 2:00

10 Toes to Bar
500m Row
10 Toes to Bar

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Level 2:
16 Toes to Bar
500m Row
16 Toes to Bar

Rest 2:00

12 Toes to Bar
500m Row
12 Toes to Bar

Rest 2:00

8 Toes to Bar
500m Row
8 Toes to Bar
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Level 1:
16 Kipping Knee Raises
400m Row
16 Kipping Knee Raises

Rest 2:00

12 Kipping Knee Raises
400m Row
12 Kipping Knee Raises

Rest 2:00

8 Kipping Knee Raises
400m Row
8 Kipping Knee Raises

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Masters 55+:
16 Toes to Bar
500m Row
16 Toes to Bar

Rest 2:00

12 Toes to Bar
500m Row
12 Toes to Bar

Rest 2:00

8 Toes to Bar
500m Row
8 Toes to Bar

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Goal: 12:00-16:00

Time Cap: 20:00

Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.

RPE: 8/10

Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.

Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.

Workout Strategy:

“Tenet” challenges your ability to maintain symmetry and control as fatigue builds—just as the name implies, the workout mirrors itself in volume and pacing demands. The Toes to Bar bookend each rowing segment, taxing grip and midline under aerobic stress. Athletes should approach the first round at 80–85% effort, using smooth kip rhythm and short rests (e.g., 10–5–5) to preserve form. Rows should stay at a moderate pace (around 1:45–1:55/500m for men, 1:55–2:05/500m for women), keeping transitions tight. Use the 2:00 rest to shake out the shoulders and reset breathing—rounds two and three should build in intensity as volume decreases. The goal is repeatability, not redline; finish strong and clean through the final 10-10 pairing

Movement Modifications (If Needed):

- Toes to Bar: Scale to Alt Toes to Bar, Toes to Target Knee Raises, or V-Ups or Abmat Sit-Ups

- Row: We can sub a 400m Run, 500m Ski Erg or 1000m Bike Erg for the Day

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