Fresh Start #7: 4-Min Rows v.3 (CARDIO)
8-Week "Fresh Start" Program
•
22m
Welcome to the third CARDIO workout in the Fresh Start Workout Program! We're back with more 4-minute rows - your new favorite, right?!
This time around, we'll be bumping up the stroke rates from 18/22 to 20/24 SPM! Similar to the last workout's stroke rate shift - this change might seem slight, but it's just the right amount of progression for you to see some stellar improvements from last week!
WORKOUT
4 min rowing @ 20 SPM
1 min active recovery rowing
4 min rowing @ 24 SPM
1 min active recovery rowing
x 2
Up Next in 8-Week "Fresh Start" Program
-
Fresh Start #8: Let's Bump the Rate! ...
Welcome to the third HIIT workout in the Fresh Start Program! HOLD UP! You might be wondering... "less intervals?" That's right! We're back to 6 rounds of 1 minute on 1 minute off once again - but this time, at 28 SPM!
With less rounds and a higher stroke rate, we're looking for A LOT more effor...
-
Fresh Start #9: "Pick Practice" Round...
Welcome to the third technique workout of the 8-Week Fresh Start Program! We will continue to build up our technique and efficiency through the Pick Drill, but with an added goal-challenge during BOTH the half and full strokes! Let's put in the reps to get better today!
WORKOUT:
1 min "arms only... -
Fresh Start #10: 4-Min Climb Assessme...
Welcome to the fourth CARDIO workout in the Fresh Start Workout Program! Today, we get to truly test ourselves and our progress so far!
The aim is to row at 18, 20, 22, and 24 SPM with the intention of beating our previous 4-minute averages for each of those stroke rates that you've rowed in th...
