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 recovery
3 min row @ 20 SPM
30 sec recovery
4 min row @ 20 SPM
30 sec recovery
5 min row @ 20 SPM
30 sec recovery
6 min row @ 20 SPM
Up Next in Intermediate Program #3
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BRING IT: Triple Intensity Shifts (PR...
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 -
FOCUS: Three-Quarter Slide (PROG. 1)
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 ... -
BUILD: Reverse Time Climb (PROG. 2)
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...
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