BRING IT: Increasing Sprint Durations (PROG. 2)
Beginner Program #2
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12m
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
75 sec rowing @ 26 SPM (match)
75 sec recovery row
90 sec rowing @ 26 SPM (match)
90 sec recovery row
2 min rowing @ 26 SPM (match)
Up Next in Beginner Program #2
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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
