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!
Up Next in Beginner Program #3
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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 7.5GOAL: Practice consistency during c...
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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 recovery4 min rowing @ 22 SPM
1 min act... -
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...
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