Intermediate Program #2
This 4-week block of workouts brings to you another progressive set of endurance building "BUILD" workouts, power building "BRING IT!" workouts, and technique building "FOCUS" workouts! These workouts are for ALL fitness & experience levels!
Perform 3 workouts per week, starting with BUILD, then BRING IT, then FOCUS! I recommend either a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday format! On your days in between, you can fill those days with the plethora of resistance, conditioning, and recovery workouts available here on JUST ROW!
This block's BUILD workouts focus on taking longer rows and making them shorter and more aggressive as the block progresses.
This block's BRING IT workouts focus on learning to shift intensity at high stroke rates.
This block's FOCUS workouts focus on helping you become less reliant on your foot straps.
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BRING IT: 2 Min Intensity Shifts (PROG. 1)
Welcome to the first BRING IT workout of Block 5! These workouts will focus on making intensity shifts mid-interval while maintaining the same stroke rate. This is a fundamental principal that needs to be understood and practiced in order to maximize your rowing potential!
WORKOUT:
2 min rowing... -
BUILD: 10 Minute Endurance Rows (PROG. 1)
Welcome to the start of BLOCK 5! We kick off our multi-week journey within this block with this endurance-building BUILD workout! This workout will focus on longer duration rowing, so get comfy!
WORKOUT:
10 min rowing @ 20 SPM
1 min active recovery
10 min rowing @ 20 SPM -
FOCUS: Foot Strap Reliance (PROG. 1)
Welcome to the first FOCUS workout of the new block! This block's FOCUS workouts are all about becoming less reliant on our foot straps when we row!
WORKOUT:
7 min rowing with feet lightly tightened
(2 min @ 16, 2 @18, 2@ 20, 1 @ 22)1 min transition/active recovery
7 min feet fully secured
(2... -
BUILD: 6.5 Min Rows (PROG. 2)
Welcome back to another BUILD workout! This workout directly progresses off of the first BUILD workout of the block by reducing our "work time" and aiming for an increase in boat speed with faster split times!
WORKOUT:
6.5 min rowing @ 20 SPM
1 min active recovery
x 3GOAL: Beat previous workou...
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BRING IT: Tough to Max Sprints (PROG. 2)
Welcome back to another BRING IT workout! This workout progresses off of our previous BRING IT workout for Block 5 - and this time around, we will be working through 2 minute intervals at 30 SPM. With a bump in stroke rate, we want to see a bump in overall boat speed and lower split times!
WORKO...
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FOCUS: Foot Strap Reliance (PROG. 2)
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BUILD: 4.5 Min Efforts (PROG. 3)
Welcome back to another BUILD workout! This workout continues to "break up" our rowing efforts (week 1 was 10 min, week 2 was 6.5 min) and today we have 4.5 minute efforts - with the aim to bring faster boat speed!
WORKOUT:
4.5 min rowing @ 20 SPM
1 min active recovery
x 4 -
BRING IT: Tough to Max Sprints (PROG. 3)
Welcome back to another BRING IT workout! As we continue along our progressions, today we ramp up our stroke rate even more than last time - working through 2 minute intervals at 32 SPM while aiming for our best efforts yet!
WORKOUT:
2 min rowing (1 min "tough", 1 min "max) @ 32 SPM
1 min active... -
FOCUS: "Feet Out" Rowing (PROG. 3)
Welcome back to another FOCUS workout! Today, we are taking off the training wheels and jumping into rowing with our feet unstrapped from the footplates as we practice having less reliance on them during our rowing strokes!
WORKOUT:
7 min rowing @ 16-18-20-22 SPM w/ feet lightly strapped
1 min r... -
BUILD: 3.5 Min Rows (PROG. 4)
Welcome back to another BUILD workout! The last build workout for BLOCK 5! In this workout, we break down our row one more time into shorter, ore intense rowing efforts at 20 SPM - aiming for our best split times yet!
WORKOUT:
3.5 min rowing @ 20 SPM
1 min active recovery
x 5 -
BRING IT: Tough to Max Sprints (PROG. 4)
Welcome back to another BRING IT workout and the final one for this block! This is one of the most challenging workouts here on JUST ROW, and I know you're ready to crush it as we work through one more bout of "tough" to "max" effort sprints!
WORKOUT:
2 min rowing @ 34 SPM (1 min "tough", 1 min ... -
FOCUS: "Feet Out" Rowing (PROG.4)
Welcome back to another FOCUS workout and the final routine for the block! Today, we take off the training wheels and row with our feet entirely unstrapped from the footplates!
WORKOUT:
7 min rowing "feet out"
1 min active recovery
7 min rowing "feet out"
