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
Up Next in Advanced Program #1
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FOCUS: Steady Split 3's (PROG. 2)
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... -
BUILD: Rate & Time Revere Ladder (PRO...
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 ...
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BRING IT: 40 Second Sprints (PROG. 3)
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
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