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" interval
3 min continuous rowing @ 22 SPM
x 1
Up Next in Intermediate Program #1
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BUILD: Rolling Hills (PROG. 3)
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... -
BRING IT: 30 SPM Sprints (PROG. 3)
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...
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FOCUS: Nasal Breathing v2 (PROG. 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...
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