...you either hate yourself or are the masochistic type.
Modality: C2 Rower
Format: Row a lot
Details: Row 200m x 4, 1min rest building up in pace from 2:10 to 1:50
Row 37s on, 45s off* for 10 repeats at the following paces:
Rounds 1-3: 1:45
Rounds 4-6: 1:42
Rounds 7-9: 1:40
Round # 10: 1:35
Rest 90 seconds and then attempt an all-out 500m. I did mine in 1:30.2. Then I died, had an out of body experience, and came back. Still figuring out if I'm masochistic or just hate myself.
Note: If you are a professional rower, this workout will be like a warmup. Next time, try it the day after rack pulling 435 for multiple sets across, and doing lots and lots of rows and chins.
* Nothing magic about 37on, 45off. I started a couple weeks ago with 30 on, 45 off, and have been adding 2-3 seconds to the "on" part every 2-3 workouts. That's all.