Workout #9 in the Time to Sleigh series: 9 Threes a Grinding. Three complete cycles through low stroke rates with NO REST. You'll grind through 18spm, 20spm, and 22spm three times for 27 minutes of continuous rowing. This is great as an active recovery with power development at controlled rates.

🎁 THE PATTERN (repeats 3 times):

✅ 3 minutes @ 18spm (grinding power)

✅ 3 minutes @ 20spm (slightly faster)

✅ 3 minutes @ 22spm (building rhythm)

✅ No rest, immediately reset to 18spm

✅ Total: 27 minutes continuous

The low stroke rates keep this from being cardiovascularly demanding — instead, you're focusing on power per stroke and sustained grinding work.

After yesterday's 2K intervals, this is intentionally easier while still accumulating quality time on the erg. Each 3-minute block should feel controlled and sustainable. The rate increases are subtle but noticeable. This builds strength endurance and technical consistency.

This is Workout 9 of 12. Nine blocks of grinding work!

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