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
Goal: match PROG. 2 split times that had been rowed at 32 SPM!
Up Next in Beginner Program #3
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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 -
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)
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
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