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 @ 28 SPM (1 min "tough", 1 min "max")
1 min active recovery rowing
Goal: 5 split seconds faster when shifting from tough to max!
Up Next in Intermediate Program #2
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BUILD: 10 Minute Endurance Rows (PROG...
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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