FOCUS: "Feet Out" Rowing (PROG. 3)
Intermediate Program #2
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21m
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 recovery
7 min rowing @ 16-18-20-22 SPM w/ feet unstrapped
Up Next in Intermediate Program #2
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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"
