BUILD: 4 Minute Low Rows (PROG. 3)
Beginner Program #3
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21m
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 active recovery
x 2
4 min rowing @ 24 SPM
GOAL: match previous 20 and 22 SPM split averages and aim for your fastest split average for the last 24 SPM interval!
Up Next in Beginner Program #3
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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 -
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 ...
