Beginner Program #1
This 4-week block of workouts brings to you a progressive set of endurance building "BUILD" workouts, power building "BRING IT!" workouts, and technique building "FOCUS" workouts!
Perform 3 workouts per week, starting with BUILD, then BRING IT, then FOCUS! I recommend either a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday format! On your days in between, you can fill those days with the plethora of resistance, conditioning, and recovery workouts available here on JUST ROW!
This block's BUILD workouts focus primarily on building rowing intensity through stroke rate builds with low to mid-range stroke rates.
This block's BRING IT workouts focus on 1 minute power intervals with varying challenges and parameters.
This block's FOCUS workouts focus heavily on learning how different rowing ratios and intensities effect your form and performance.
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BUILD: Low Stroke Rate Climb (PROG. 1)
There is no better way to improve endurance and build confidence on the rower than with stroke rate builds. This workout will keep the rates low and build throughout - allowing you to challenge yourself while practicing good technique!
WORKOUT:
5 min @ 18 SPM
5 min @ 20 SPM
5 min @ 22 SPM
5 min ... -
BRING IT!: 1' ON 1' OFF HIIT (PROG. 1)
The 1' ON 1' OFF format is a staple in high intensity training! This workout will help you push intensity and power behind moderately high stroke rates while practicing discipline during active recovery!
WORKOUT:
1 MIN @ 24 SPM (95% max effort)
1 MIN active recovery row
x 21 MIN @ 26 SPM (beat...
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FOCUS: 1-Minute Form Focus Intervals (PROG. 1)
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of specific focuses on certain components of the rowing stroke! There is no doubt about it - you will walk away from this routine a better rower than you were before you started!
WORKOUT:
5 MIN Pick D... -
BUILD: Increased Rate Climb Workout (PROG. 2)
This BUILD workout is a progression to the previous week's Low Rate BUILD workout! In this progression, we will work on building stroke rates from 18 to 26 SPM, with decreasing time intervals at each rate! Aim to match or beat your previous split times and aim to confidently build intensity throu...
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BRING IT!: 1' ON 1' OFF HIIT (PROG. 2)
The 1' ON 1' OFF format is a staple in high intensity training! This workout is a direct progression to the previous BRING IT! workout in this block. Use your past scores to help you craft your goals for this short, intense workout!
WORKOUT:
1 MIN @ 26 SPM (95% max effort)
1 MIN active recovery ... -
FOCUS: 1-Minute Form Focus Intervals (PROG. 2)
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of focused on ratio changes to stroke rates! There is no doubt about it - you will walk away from this routine a better rower than you were before you started!
WORKOUT:
5 MIN Pick Drill Warmup1 MIN ...
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BUILD: Low Rate Climb (PROG. 3)
This is the third progression in this block's BUILD series! Can you mach or beat your splits from the PROGRESSION 1 workout?
There is no better way to improve endurance and build confidence on the rower than with stroke rate builds. This workout will keep the rates low and build throughout - all...
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BRING IT!: 1' ON 45" OFF HIIT (PROG. 3)
This workout is a direct progression to the first BRING IT! workout in this block. Use your past scores to help you craft your goals for this short, intense workout!
WORKOUT:
1 MIN @ 24 SPM (95% max effort)
45 SEC active recovery row
x 21 MIN @ 26 SPM (match or beat)
45 SEC active recovery row... -
FOCUS: 1-Minute Form Focus Intervals (PROG. 3)
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of focused on ratio changes to stroke rates with technique specific focuses! Keep in mind previous FOCUS workouts from this block to help craft goals for this workout!
WORKOUT:
5 MIN Pick Drill Warmup... -
BUILD: Increased Rate Climb Workout (PROG. 4)
This BUILD workout is a progression to the previous PROG 2. increased rate build workout! In this progression, we will work on building stroke rates from 16 to 24 SPM, with decreasing time intervals at each rate! Aim to match or beat your previous split times that you achieved from stroke rates 1...
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BRING IT!: 1' ON 45" OFF HIIT (PROG. 4)
This workout is a direct progression to the second BRING IT! workout in this block. Use your past scores to help you craft your goals for this short, intense workout!
WORKOUT:
1 MIN @ 26 SPM (95% max effort)
45 SEC active recovery row
x 21 MIN @ 28 SPM (match or beat)
45 SEC active recovery ro... -
FOCUS: 1-Minute Form Focus Intervals (PROG. 4)
In this FOCUS routine, we work through the Pick Drill to kick off the day followed by intervals of focused on ratio changes to stroke rates! Use your splits and efforts based on the PROG. 2 focus workout to craft goals for this routine!
WORKOUT:
5 MIN Pick Drill Warmup1 MIN HARD @ 22 SPM
1 MIN...
