2025.9.1: WOW (Workout of the Week)

Tek Li

🔥

19d • Admin

23’ with resistance

The Workout Breakdown - 2(23/2) at 80%

10-min Warmup at 70%
2 sets of 23 minutes at 80%, 2 minutes rest
10-min Cooldown at 70%

pErg - use damper 6

row erg - use damper 9

Oc1 - bungee

Oc6 or DB - add pool noodle

Technique Focus:

Dragon Boat Style: switch sides every 2 minutes
OC Style: switch sides every 12 strokes
For Both: This is an endurance piece with resistance.

💬 Coach Tek's Weekly Update:

Coming off a great Kula Anela race, I'm feeling strong physically, but the numbers aren't quite reflecting it yet. Last Monday's OC style 500m pErg had me barely breaking 2:00 - it's frustrating, but I'm shaking it off and keeping the grind going.

The real highlight this week was our V6 session at Catalina on Tuesday - it was AMAZING! Everyone was dialed in, we caught waves perfectly, conditions were huge, and you could literally feel Mikey's excitement from the steering seat. Those are the moments that remind you why we do this.

Saturday brought another solid training session with Eri and Kilohana, focusing on blending our timing together. I switched onto the Vega Arc for a 16-mile out-and-back, working through boat changes and getting race-ready for Catalina next weekend. Everything's clicking into place.

Sunday wrapped up the week with Eri and me coaching Dragon Warriors as we gear up for the NorCal Dragon Boat Festival.

Balancing all the coaching with my own training has been exhausting, but seeing everyone progress makes it worth it!

🏆 MONTHLY PRIZES - TOP CONTRIBUTORS 🏆

Winners announced September 30th at 5PM PST!

1. **FIRST PLACE**: 4 weeks of Personalized Training Program ($400 value)

2. **SECOND PLACE**: 2 weeks of Personalized Training Program ($200 value)

3. **THIRD PLACE**: Gift a month of TLC Skool Community to a friend ($62 value)

Prizes must be redeemed within the following month

👇 COMMUNITY QUESTION 👇

What's your biggest paddling pet peeve that teammates do?

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