FOCUS: Intensity Shifts (PROG. 1)
Beginner Program #2
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17m
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 2
2 min @ 20 SPM (moderate)
2 min @ 16 SPM (match split)
Up Next in Beginner Program #2
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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
... -
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 @...
