2025.9.3: WOW (Workout of the Week)

Tek Li

🔥

3d • Admin

1’ sprints

The Workout Breakdown - 12(1/2) at 95%

10-min Warmup at 70%
12 sets of 1 minute at 95%, 2 minutes active or full rest
10-min Cooldown at 70%

pErg - use damper 1

row erg - use damper 4

Oc1 - no bungee

Oc6 or DB - no pool noodle

Technique Focus:

Dragon Boat Style: switch sides every set
OC Style: switch sides every 12 strokes
For Both: This is a near-maximum output for 1 minute

💬 Coach Tek's Weekly Update:

Back to Business Mode! 🎯

After the Catalina high, it was time to get back to reality - catching up on school work and diving into the next training cycle. With 4 weeks until IVF Sprint Nationals, the countdown is officially ON!

Training Focus:Week 1 of the new cycle hit hard with 6 and 8-minute pieces under resistance. My body is still remembering what Catalina took out of me, but that's exactly the kind of base I need heading into Nationals prep.

Coaching Highlight:Friday after work, I made the drive down to Morro Bay for a final Nationals Tune-up clinic with SurviveOars. Seeing their progress and determination was incredible - they're going to bring the power at Nationals! Let's GO SurviveOars! 🔥

By the Numbers:30 miles of paddling for the week, which felt perfect for a recovery/transition week. Sunday was all about the long drive home and getting my head back into work mode for the week ahead.

🏆 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 the best piece of paddling advice someone ever gave you?

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