Welcome to a brand new block of training! This block's BUILD workouts will focus on "rolling hills" - working up and down different stroke rates while keeping in mind the simple theme of:

"stroke rate increases, boat speed (split/500m) improves!"

WORKOUT:

2 min @ 20 SPM
2 min @ 26 SPM
x 5

Goa...

The first BRING IT workout of BLOCK 3 is here to bring you one of the most challenging interval training sessions so far!

WORKOUT:

30 sec "on" @ 30 SPM
15 sec "off" active recovery

Goal: stay as consistent as you can during "on" intervals!

Welcome to the first FOCUS workout of Block 3! This block, we are introducing two new concepts: Reverse Pick Drill and Nasal Breathing. Both will serve as a way to help you improve your rowing - and I hope you're ready to try something new!

WORKOUT:
5 min Reverse Pick Drill
10 min rowing @ 20 SP...

Welcome back to another BUILD workout! This workout will focus on changing "boat speed" aka split/500m with changing stroke rates.

The general rule of thumb is a +/- 2 to 5 split second change with every 2 SPM change! We put this into action with this workout!

WORKOUT:

2 min @ 18 SPM
2 min @ 2...

What better way to row HIIT than with 30 second sprints? In this progression, we slowly build up stroke rate into the higher-end stroke rates!

WORKOUT:

30 sec "on"
30 sec "off" (active recovery)

26 SPM x 2
28 SPM x 2
30 SPM x 2
32 SPM x 2
34 SPM x 2

This FOCUS routine brings back the Reverse Pick Drill to practice while breaking into "focus intervals" mixed with continuous rowing! The ultimate recipe for technique improvement!

WORKOUT:
5 min Reverse Pick Drill

1 min "focus" interval
2 min continuous rowing @ 22 SPM
x 2

1 min "focus" inter...

This workout of "rolling hills" progresses specifically off of PROG. 1! Take a look at your numbers for your split averages for 20 and 26 SPM! Use those to guide you for today's routine which includes MORE time at 26 and an additional 23 SPM interval!

WORKOUT:
1 min @ 20 SPM
2 min @ 26 SPM
1 min...

It's time to BRING IT with this classic HIIT sprint workout. Refer back to PROG. 1 where the intervals were 30 seconds on, 15 seconds off... use those numbers to aim for 3 split seconds or more faster per interval this workout.

Rest break is now 30 seconds as opposed to 15 seconds!

WORKOUT:

3...

Once again, we are taking time to focus specifically on nasal breathing rowing! As well as implementing more Reverse Pick Drill work, this workout will help you find your aerobic base by focusing all of your air in and out through the nostrils only!

WORKOUT:
5 min Reverse Pick Drill
10 min rowin...

This final BUILD workout of the block brings back more "varying hills" just like PROG. 2! Except this time, the hills are all, awkwardly, 1 SPM less than PROG. 2. Your challenge is to match or beat those hill split/500m averages from the previous workout, and keep in mind a 2-5 split second shift...

For our final BRING IT workout of the block, we are going to be truly pushing our limits and stepping up our performance specifically from PROG 2.
During PROG 2, we rowed from 26-34 SPM. Today, we row from 28-36 SPM! The aim is to MATCH the corresponding stroke rates AND see if you can bring your...

In our final FOCUS workout for this block, we once again revisit the Reverse Pick Drill and focus on breaking down the drill throughout the workout with bouts of continuous rowing as well! The aim is to BEAT your previous PROG. 2 splits (at 22 SPM) while rowing this time at 24 SPM!

WORKOUT:
5 mi...