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 from last time?
WORKOUT:
4 min rowing full stroke @ 22 SPM
1 min rowing half-slide @ 26 SPM
x 3
Up Next in Intermediate Program #3
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BUILD: Time Climb v2 (PROG. 3)
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... -
BRING IT: Triple Intensity Shifts (PR...
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 -
FOCUS: Arms & Core Rowing (PROG. 3)
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
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