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 Warmup
1 MIN Continuous @ 22 SPM
1 MIN "Tech Focus" @ 16 SPM
1 MIN "Tech Focus" @ 19 SPM
x 3
1 MIN Hard Effort @ 22 SPM
Up Next in Beginner Program #1
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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 ...
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...
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