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 every 2 SPM change!
Workout:
2 min @ 17 SPM
2 min @ 21 SPM
2 min @ 19 SPM
2 min @ 23 SPM
2 min @ 15 SPM
2 min @ 21 SPM
2 min @ 17 SPM
2 min @ 23 SPM
2 min @ 19 SPM
2 min @ 15 SPM
Up Next in Intermediate Program #1
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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... -
FOCUS: Reverse Pick Drill Focus v2 (P...
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...
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