Welcome to a brand new block of training and the first BUILD workout of the block! This workout will focus on building up timed intervals at a constant stroke rate - challenging you to aim for as much distance as possible!

WORKOUT:
1 min row @ 20 SPM
30 sec recovery
2 min row @ 20 SPM
30 sec rec...

Welcome back to another BRING IT workout and the first one of the new block! This workout will challenge you to make multiple intensity and stroke rate shifts for 90-second efforts!

WORKOUT:
90 seconds rowing @ 28-30-32 SPM, shifting every 30 seconds
60 seconds active recovery rowing
x 5

Welcome to the first FOCUS workout of the block! This block's FOCUS routines will revolve around more practice and utilization of different stroke lengths to help develop efficiency and power at all ranges of motion during the rowing stroke!

WORKOUT:
4 min rowing @ full slide strokes @ 22 SPM
1 ...

Welcome back to another BUILD workout! For today's second progression, we are going to be "reversing" the time climb from the first progression workout while attempting maximum distance and the lowest split times we can!

WORKOUT:
6 min row @ 20 SPM
30 sec rest
5 min row @ 20 SPM
30 sec rest
4 mi...

Welcome back to another BRING IT workout! We are once again revisiting the 90-second high rate rowing intervals from progression 1 and emphasizing the rate and power shifts that happen within each interval! But this time - with less rest and recovery in between!

Welcome back to another FOCUS workout! This second progression of this block's FOCUS workouts will emphasize practicing "half slide" rowing! This will shorten our stroke up more than the previous three-quarters slide practice from the previous workout. Can you match or beat your splits/efforts fr...

Welcome back to another BUILD workout! In this third progression of the BUILD workout series, we once again climb up timed intervals, but this time at a higher intensity, in an attempt to gain as much distance as possible!

WORKOUT:
1 min rowing @ 22 SPM
30 sec recovery
2 min rowing @ 22 SPM
30 s...

Welcome back to another BRING IT workout! This third progression for the block will challenge you to match or beat your previous 90 second rowing efforts with even less rest between the intervals!

WORKOUT:
90 seconds rowing (30 sec @ 28, 30 sec @ 30, and 30 sec @ 32 SPM)
30 seconds rest
x 5

Welcome back to another FOCUS workout! This is the third progression in this block's series, and you will be challenged to mix intervals of full strokes with short bursts of rowing with "arms and core" ONLY!

WORKOUT:
4 min rowing "full strokes" @ 22 SPM
1 min rowing "arms and core" @ 28 SPM
x 3

Welcome back to another BUILD workout! In this final progression, we will once again row reverse time intervals, but this time at 22 SPM, in an attempt to achieve as much distance as possible!

WORKOUT:
6 min rowing @ 22 SPM
30 sec recovery
5 min rowing @ 22 SPM
30 sec recovery
4 min rowing @ 2...

Welcome back to another BRING IT workout and the last one of the block! It's time to max out on intensity and bring your best efforts for 6 intense 90 second sprints!

WORKOUT:
90 seconds rowing @ 28-30-32 SPM
30 seconds recovery
x 6

Welcome back to another FOCUS workout and the last of this block's workouts! This workout will combine elements of the previous progressions and give you a chance to practice shortening your stroke to 3/4, half, and arms & core only - all in one workout!

WORKOUT:
4 min rowing @ 22 SPM
1 min rowi...