A low intensity 5K row this morning, with a 1K paddle to cool down — around 25 minutes in total at low stroke rate. Just enough to wake the body up and start the day right.

Along the way I cover how I ease into these morning sessions without a formal warm-up (coffee, emails, then straight on the machine), why those first few minutes of gentle rowing matter more than you might think, and a story about a pair of Levi's 501s that turned into a quietly satisfying reminder of what consistent daily rowing can do. I also end up on a long tangent about Hyrox — whether it has a ceiling, why tickets are so hard to get, and whether it could ever make the Olympics.

Also: I nearly promised yesterday that I'd talk about the community side of things today, then forgot. So that's tomorrow's topic, apparently.

CHAPTERS 0:00 Intro 0:41 Machine setup 2:08 Row begins 2:56 No warm-up and easing in cold 14:37 The jeans test — noticing quiet progress 19:00 Hyrox — the bubble, the Olympics, the sled problem 23:24 Cooldown paddle 29:28 Warm-up deep dive and wrap-up

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⚠️ Health Disclaimer: Always consult your doctor before starting a new exercise programme. The workouts on this channel are provided for informational purposes only.

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