Beginner Program #2
This 4-week block of workouts brings to you another 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 improving rowing efficiency through "reverse rate builds".
This block's BRING IT workouts focus on longer HIIT intervals with varying challenges and parameters.
This block's FOCUS workouts focus heavily on different rowing intensities at low to middle end stroke rates.
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BUILD: Reverse Rate Climb (PROG. 1)
Welcome to a brand new block of training! We kick off this new block of training with a BUILD workout focused on helping us develop stroke efficiency through "reverse rate" training! Be sure to track, record, and reflect on the workout when you are done crushing this one!
WORKOUT:
5 minutes @ 2...
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BRING IT: 90 Sec Intervals (PROG. 1)
Welcome to the first BRING IT workout of Block 2! This block of BRING IT workouts will focus heavily on "extended HIIT intervals"!
This workout will have you bringing it through 4 intervals of 90 second max efforts!WORKOUT:
90 sec "on" rowing @ 24 SPM (95% max effort)
90 sec "off" active rec... -
FOCUS: Intensity Shifts (PROG. 1)
Welcome to the first FOCUS workout of the new block! This block will be focusing on feeling & understanding the differences between changing stroke rate intensities with a variety of stroke rates!
WORKOUT:
5 min Pick Drill
2 min @ 20 SPM (moderate)
1 min @ 16 SPM (match split)
x 22 min @ 20 ...
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BUILD: Reverse Rate Build (PROG. 2)
Welcome back to another BUILD workout! This workout is the second progression of the block and will be utilizing scores from BUILD PROG 1. Practicing building efficiency by "holding onto boat speed" as stroke rate decreases over time!
WORKOUT:
6 min @ 24 SPM
5 min @ 22 SPM
4 mn @ 20 SPM
3 min @... -
BRING IT: Increasing Sprint Durations (PROG. 2)
I hope you're ready to BRING IT for this intense challenge! With increasing working durations (and increasing rest breaks too, thankfully!), you will be challenged to dig deep and bring out your best for this short, intense row!
WORKOUT:
1 min rowing @ 26 SPM (95% max effort)
1 min recovery row
... -
FCOUS: 22 Varying Intensities (PROG. 2)
This workout will help you better understand the concept of intensity vs. stroke rate and build the understanding that stroke rate doesn't necessarily matter - it's what you do with the stroke rate that matters!
WORKOUT:
5 min Pick Drill1 min light @ 22 SPM
1 min moderate @ 22 SPM
1 min hard @... -
BUILD: Reverse Rate Build (PROG. 3)
It's time to continue to work on stroke efficiency and BUILD stroke force and effort with decreasing stroke rates!
Refer to your PROG.1 workout from this block and use those scores to help you craft goals for this workout!
WORKOUT:
5 min @ 22 SPM
5 min @ 20 SPM
5 min @ 18 SPM
5 min @ 16 SPM -
BRING IT: 90 Sec Max Intervals (PROG. 3)
Are you ready to knock out some 90 second sprints, again? This time: an added challenge! Can you MATCH your intensities from progression 1 with LESS rest and recovery?
WORKOUT:
90 sec max effort
60 sec recovery
x 5 -
FOCUS: Two Rates, Same Split (PROG. 3)
Get ready to FOCUS in and practice maintaining the same split intensity at 20 SPM and 16 SPM - just like in the first progression of the FOCUS workouts!
So, refer back to PROG 1. and look at your split averages. Try to match them or beat them for this workout - focusing on how your stroke ratio ...
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BUILD: Reverse Rate, Beat It! (PROG. 4)
This is the final progression of BUILD workouts for this block! This workout focuses on beating your previous split averages from the PROG 2 workout! Be sure to review your numbers from that workout to set yourself up for success with this workout!
WORKOUT:
5 min @ 24 SPM
5 min @ 22 SPM
4 min @ ... -
BRING IT: Increasing Sprint Durations @ 24 (PROG. 4)
It's time to BRING IT for the final workout of the block! Use your results from the PROG. 2 workout to help you craft your goals for this workout! Try to match your split averages!
WORKOUT:
60 sec "on" @ 24 SPM
60 sec "off" active recovery75 sec "on" @ 24 SPM
75 sec "off" active recovery90 s...
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BUILD: 22 SPM Intensity Changes (PROG. 4)
To wrap up our second block of training, we revisit the PROG. 2 FOCUS workout and aim to practice varying our stroke intensities once again!
This time, aiming for 4-6 split second differences between light, moderate, and hard intensity efforts!
WORKOUT:
5 min Pick Drill
1 min light @ 22 SPM
1 m...
