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 continuous rowing bouts and attempt to apply technique cues to these continuous intervals as well!
Up Next in Beginner Program #3
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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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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
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