Beginner Program #3

Beginner Program #3

This 4-week block of workouts brings to you another progressive set of endurance building "BUILD" workouts, power building "BRING IT!" workouts, and technique building "FOCUS" workouts! These workouts are for ALL fitness & experience levels!

Perform 3 workouts per week, starting with BUILD, then BRING IT, then FOCUS! I recommend either a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday format! On your days in between, you can fill those days with the plethora of resistance, conditioning, and recovery workouts available here on JUST ROW!

This block's BUILD workouts focus primarily on improving rowing efficiency through 3 and 4-minute rate builders.
This block's BRING IT workouts focus on Tabata HIIT training.
This block's FOCUS workouts focus heavily on practicing proper rowing technique through Pause Drills.

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Beginner Program #3
  • BUILD: 4 Minute Low Rows (PROG.1)
    22:01
    BUILD: 4 Minute Low Rows (PROG.1)

    BUILD: 4 Minute Low Rows (PROG.1)

    Welcome to a new block of training! This month's BUILD workouts are focused around 4 and 3 minute long rounds of rowing followed by active recovery! We set our baseline for progression with this first workout:

    WORKOUT:
    4 min @ 20 SPM
    1 min active recovery
    x 2

    4 min @ 22 SPM
    1 min active recover...

  • BRING IT: 20 Sec Sprints (PROG. 1)
    11:56
    BRING IT: 20 Sec Sprints (PROG. 1)

    BRING IT: 20 Sec Sprints (PROG. 1)

    Welcome to the first BRING IT workout of the block! It is time to DIG DEEP and sprint it out with super short, high intensity sprinting efforts!

    WORKOUT:
    20 sec "on" @ 34 SPM
    40 sec "off" active recovery
    x 10

  • FOCUS: Pause Drill at Finish (PROG. 1)
    17:00
    FOCUS: Pause Drill at Finish (PROG. 1)

    FOCUS: Pause Drill at Finish (PROG. 1)

    Welcome to the first FOCUS workout of Block 4! This block's focus workouts revolve around "pause drills" - where our stroke is paused at specific points throughout the rowing stroke to allow us to get extra focus on the technical aspects of the different components of proper rowing!

    WORKOUT:
    1 m...

  • BUILD: 3 & 4 Minute Low Rows (PROG. 2)
    22:05
    BUILD: 3 & 4 Minute Low Rows (PROG. 2)

    BUILD: 3 & 4 Minute Low Rows (PROG. 2)

    Welcome back to another BUILD workout! This workout is directly progressing off of PROG. 1 and will involve stepping up the intensity and volume of work at 20 and 22 SPM!

    WORKOUT:
    3 min @ 20 SPM
    1 min active recovery
    x 2

    3 min @ 22 SPM
    1 min active recovery
    x 3

  • BRING IT: 20 Sec Sprints (PROG. 2)
    11:44
    BRING IT: 20 Sec Sprints (PROG. 2)

    BRING IT: 20 Sec Sprints (PROG. 2)

    Welcome back to another BRING IT workout! This workout progresses off of the previous BRING IT workout of the block and emphasizes greater power per stroke!

    WORKOUT
    20 seconds rowing @ 32 SPM
    40 seconds active recovery
    x 10

    GOAL: match or beat your previous splits that were performed at 34 SPM!

  • FOCUS: Pause Drills (PROG. 2)
    16:59
    FOCUS: Pause Drills (PROG. 2)

    FOCUS: Pause Drills (PROG. 2)

    Welcome back to another FOCUS workout where we will once again be working through "pause drills" to help us fine-tune our technique at different portions in the rowing stroke!

    WORKOUT:
    1 minute pause focus (arms away)
    1 minute continuous rowing @ 20 SPM
    x 7.5

    GOAL: Practice consistency during c...

  • BUILD: 4 Minute Low Rows (PROG. 3)
    21:38
    BUILD: 4 Minute Low Rows (PROG. 3)

    BUILD: 4 Minute Low Rows (PROG. 3)

    Welcome back to another BUILD workout! With this third progression of low rate rows, we'll be working through stroke rates 20, 22, AND 24 - aiming to match previous split times and take on new split challenges!

    WORKOUT:
    4 min rowing @ 20 SPM
    1 min active recovery

    4 min rowing @ 22 SPM
    1 min act...

  • BRING IT: 20 on 40 off Sprints (PROG. 3)
    11:53
    BRING IT: 20 on 40 off Sprints (PROG. 3)

    BRING IT: 20 on 40 off Sprints (PROG. 3)

    Welcome back to another BRING IT workout! This workout is progressing directly off of PROG. 2 - challenging you to match your previous intensities at an even lower stroke rate! It's time to bring the STRENGTH with each stroke!

    WORKOUT:
    20 seconds rowing @ 30 SPM
    40 seconds active recovery
    x 10

    ...

  • FOCUS: Pause Drills (PROG. 3)
    21:39
    FOCUS: Pause Drills (PROG. 3)

    FOCUS: Pause Drills (PROG. 3)

    Welcome back to another FOCUS workout! As we continue to practice our form through pause drills, this workout will challenge you with my personal favorite pause position - "arms and core" away!

    WORKOUT:
    1 minute continuous rowing @ 20 SPM
    1 minute pause focus
    x 7.5

  • BUILD: 3 Minute Low Rows (PROG. 4)
    21:57
    BUILD: 3 Minute Low Rows (PROG. 4)

    BUILD: 3 Minute Low Rows (PROG. 4)

    Welcome back to the another BUILD workout and the final BUILD workout of Block 4! This workout will pushy our limits by rowing at our highest intensities yet!

    WORKOUT:

    3 min rowing @ 20 SPM / 1 min active recovery x 1
    3 min rowing @ 22 SPM / 1 min active recovery x 2
    3 min rowing @ 24 SPM / 1 ...

  • BRING IT: 20 Second Sprints (PROG. 4)
    11:51
    BRING IT: 20 Second Sprints (PROG. 4)

    BRING IT: 20 Second Sprints (PROG. 4)

    This is the final progression of our BRING IT workouts for this block! And today, you get to "pop the cork" and bring MAX speed and MAX power!

    WORKOUT:
    20 seconds rowing @ 36 SPM
    40 seconds active recovery rowing
    x 10

  • FOCUS: Pause Drills (PROG. 4)
    21:41
    FOCUS: Pause Drills (PROG. 4)

    FOCUS: Pause Drills (PROG. 4)

    This is the final progression of FOCUS workouts for this block! Today, we will focus on one of the most challenging pause positions: the catch!

    WORKOUT:
    1 min continuous rowing @ 20 SPM
    1 min pause focus rowing
    x 7.5

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