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!
WORKOUT:
1 min rowing @ 30 SPM "Tough"
1 min rowing @ 30 SPM "Max" (5 splits faster)
1 min active recovery
x 4
GOAL: Beat all previous workout splits by 3+ split seconds
Up Next in Intermediate Program #2
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FOCUS: Foot Strap Reliance (PROG. 2)
Welcome to the another FOCUS workout!! 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 min @ 16...
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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...
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