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:
30 sec "on" @ 30 SPM
30 sec "off" active recovery rowing
x 10
Up Next in Intermediate Program #1
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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... -
BUILD: "Odd" Rolling Hills Challenge ...
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...
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BRING IT: Final 30s Sprints (PROG. 4)
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...
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