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 SPM, nasal breathing only
Goal: Try to row as far as possible within the parameters!
Up Next in Intermediate Program #1
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BUILD: Rolling Hills (PROG. 2)
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... -
BRING IT: Rate Climb 30s Sprints (PRO...
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 -
FOCUS: Tech Focus w/ Reverse Pick (PR...
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 Drill1 min "focus" interval
2 min continuous rowing @ 22 SPM
x 21 min "focus" inter...
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