FOCUS: Steady Split 3's (PROG. 2)
Advanced Program #1
•
21m
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 rowing @ 16 SPM
3 min rowing @ 14 SPM
Up Next in Advanced Program #1
-
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 ...
-
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 -
FOCUS: Steady Split 3's (PROG. 3)
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...
