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 recovery
x 2
Up Next in Beginner Program #3
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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)
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)
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 23 min @ 22 SPM
1 min active recovery
x 3
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