2025.9.4: WOW (Workout of the Week)

Tek Li

🔥

22h • Admin

Half-mile pushes

The Workout Breakdown - 5(0.5mi/3) at 80%

10-min Warmup at 70%
5 sets of 0.5 miles (or 800m) at 80%, 3 minutes active or full rest
10-min Cooldown at 70%

pErg - use damper 1 (for half mile, use 805m)

row erg - use damper 4

Oc1 - no bungee

Oc6 or DB - no pool noodle

Technique Focus:

Dragon Boat Style: switch sides every minute
OC Style: switch sides every 12 strokes
For Both: This is a solid pace for half a mile.

💬 Coach Tek's Weekly Update:

Training Focus:

This past week was all about building on the strength foundation from resistance training with 3 solid days of sprint work.

Tuesday's Breakthrough:

Made the trip to Foster City for intervals with Preston and his crew - and wow, what a difference training with others makes! There's something about having people around you that unlocks that extra gear. Solo training has its place, but when you need to truly empty the tank, nothing beats the pressure of keeping up with fast paddlers pushing each other.

NorCal Festival Domination!

🏆What an incredible weekend! Our team has put in serious work all year, and it showed. While I've stepped back to coaching once a month and focusing more on team systems and structure, watching this crew execute was pure magic.

The Results Speak:

2 Mixed crews ✅
1 Open crew ✅
1 Women crew ✅
1 Masters crew ✅
EVERY SINGLE CREW PODIUMED! 🥇🥈🥉

The Cherry on Top:

SF Dragon Warriors Onyx took 1st overall by just 0.2 seconds - talk about racing on the edge! This marks our 5th championship in the last 6 festivals - a testament to the culture and standards we've built.

What Made It Perfect:

Racing alongside Eri with my kids cheering from the sidelines - those are the moments that make all the training worth it.

On Resilience:

Teams evolve, rosters change, but our mission remains the same. This championship proves that Dragon Warriors isn't about any single person - it's about the culture, the standards, and the commitment to excellence that lives on regardless of who's in the boat.

🏆 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 👇

If you could design the perfect team uniform, what would it look like?

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