top of page

Block 10 & Time Trial Update

  • Thomas Sobotor
  • Oct 5
  • 2 min read

What an incredible way to kick off this block! Our first week of time trials on the rower was a huge success, and the energy in the gym was electric. Everyone pushed hard, and it set the tone for the weeks ahead. A huge shout out to our Top 10 Men and Women on the leaderboard:


Top 10 – Men’s Row 1000m

  1. Reinhardt, Matt – 3:26.3

  2. Hintze, Jim – 3:30.8

  3. Doyle, Sean – 3:40.9

  4. Moore, Charlie – 3:41.0

  5. Boudreau, Tom – 3:42.3

  6. Sciarra, James – 3:43.8

  7. Reynolds, Eric – 3:47.6

  8. Carr, Dave – 3:48.8

  9. Hoernig, Micah – 3:49.9

  10. Algera, Brett – 3:51.0


Top 10 – Women’s Row 1000m

  1. Haysom, Dale – 4:02.4

  2. Coloroso, Ali – 4:10.7

  3. Salmon, Kristi – 4:24.0

  4. Romando, Brenna – 4:28.0

  5. Reali, Melissa – 4:28.8

  6. Senius, Amy – 4:29.1

  7. Ottley, Helena – 4:29.9

  8. Rzeznik, Margaret – 4:30.8

  9. Potempa, Tiffany – 4:32.5

  10. Carr, Melissa – 4:32.5


Amazing work, everyone. This week, we’ll switch gears with the 3-minute max distance Echo Bike trial—get ready to dig deep and test your engine!


The Block Ahead: 4 x 6 Strength


This training cycle we’re embracing the 4 x 6 rep scheme across our big lifts. The idea is simple but powerful: move strong weights for four solid sets of six. It’s heavy enough to test your strength, but still gives you the volume to build muscle, confidence, and precision with every rep.


  • Day 1: Zombie Front Squats - Core and posture are the name of the game!

  • Day 2: Close Grip Incline Bench Press - Triceps, Triceps, Triceps!

  • Day 3: Straight Bar Deadlift - Core, posture, range of motion. Big bang for your buck lift but technique is key!


By the end of this block, expect to feel stronger, smoother, and ready for more.


Conditioning Comes First



Whether it’s crushing a long row at race pace, holding watts on the bike, or pacing yourself through tempo intervals, this work is where your grit is tested. And it’s already showing in the way our time trials are improving.


Looking Ahead


We’ve set the tone with the rower—next is the Echo Bike. Bring the same energy and determination you showed last week, and let’s see who rises to the top of the leaderboard. Every interval, every set, every rep counts.


This block is about strength, conditioning, and testing what you’re truly capable of. Let’s get after it.

 
 
bottom of page