BRING IT: 90 Sec Intervals (PROG. 1)
Beginner Program #2
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13m
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 recovery
x 4
Goal: Try to be as consistent as possible throughout and between intervals! Try to really "earn your rest" by pushing yourself as much as you can during the working intervals! Keep composure and good, continuous rowing form during the "off" active recovery intervals!
Up Next in Beginner Program #2
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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 @...
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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...
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
...
