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 SPM
90 sec rowing @ 22 SPM
90 sec rowing @ 20 SPM
75 sec rowing @ 24 SPM
75 sec rowing @ 22 SPM
75 sec rowing @ 20 SPM
60 sec rowing @ 24 SPM
60 sec rowing @ 22 SPM
60 sec rowing @ 20 SPM
45 sec rowing @ 24 SPM
45 sec rowing @ 22 SPM
45 sec rowing @ 20 SPM
30 sec rowing @ 24 SPM
30 sec rowing @ 22 SPM
30 sec rowing @ 20 SPM
Up Next in Advanced Program #1
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BRING IT: 40 Second Sprints (PROG. 1)
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 -
FOCUS: Steady Split 3's (PROG. 1)
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 @ ... -
BUILD: Rate & Time Reverse Ladder (PR...
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...
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