Welcome back to another BUILD workout and the first one of the new block! In this workout, you'll be working through non-stop efforts of decreasing low/medium stroke rates with decreasing time ladders!

WORKOUT:
2 min rowing @ 24 SPM
2 min rowing @ 22 SPM
2 min rowing @ 20 SPM

90 sec rowing @ 24...

Welcome back to another BRING IT workout and the first of the new block! This workout will lead you through challenging intervals of 40 second rows at 28 SPM! Aim to be as consistent as possible!

WORKOUT:
40 sec rowing @ 28 SPM
20 sec recovery row
x 10

Welcome back to another FOCUS workout! This workout will challenge you with 3-minute bouts of decreasing stroke rate with a goal to MATCH your split/500m as the rate decreases to the best of your ability!

WORKOUT:

3 min rowing @ 24 SPM
3 min rowing @ 22 SPM
3 min rowing @ 20 SPM
3 min rowing @ ...

Welcome back to another BUILD workout! This workout will challenge to try to match your intensities from the previous BUILD workout while working with slightly lower stroke rates, but with the same reverse ladder style!

WORKOUT:
2 min rowing @ 22 SPM
2 min rowing @ 20 SPM
2 min rowing @ 18 SPM

...

Welcome back to another BRING IT workout! It's time to progress from the previous BRING IT row of this block and practice our 40-second sprints at a slightly higher stroke rate. Can you bring more power and intensity to each interval?!

WORKOUT:
40 sec rowing @ 30 SPM
20 sec recovery row
x 10

Welcome back to another FOCUS workout! This workout will progress off of the previous progressions workout and challenge you to try to match (as close as possible) your splits from before at lower stroke rates!

WORKOUT:
3 min rowing @ 22 SPM
3 min rowing @ 20 SPM
3 min rowing @ 18 SPM
3 min rowi...

Welcome back to another BUILD workout! During this workout, you'll be working through the familiar 22-20-18 SPM intervals from the previous progressions, but this time around, you'll be working through the timed intervals in reverse order! Can you start with more intensity and maintain it as the ...

Welcome back to another BRING IT workout! In this third progression of our 40 second sprints, it's time to bust out our highest rate and best intensities yet!

WORKOUT:
40 seconds rowing @ 32 SPM
20 seconds recovery
x 10

Welcome back to another FOUCS workout and the third progression of the block! Once again, we are going to be working through slowly decreasing SPMs in an attempt to maintain as much boat speed as possible. This time around, the SPMs get the LOWEST they have been yet!

WORKOUT:
3 min rowing @ 20 S...

Welcome back to another BUILD workout and the final BUILD of the block! This workout brings about the ultimate challenge: to try to maximize your distance from all previous progressions with a bump in stroke rate throughout!

WORKOUT:

WORKOUT:
30 sec each: 24-22-20 SPM
45 sec each: 24-22-20 SPM
...