Advanced Program #2
This 4-week block of workouts brings to you another progressive set of endurance building "BUILD" workouts, power building "BRING IT!" workouts, and technique building "FOCUS" workouts! These workouts are for ALL fitness and experience levels!
Perform 3 workouts per week, starting with BUILD, then BRING IT, then FOCUS! I recommend either a Monday-Wednesday-Friday or Tuesday-Thursday-Saturday format! On your days in between, you can fill those days with the plethora of resistance, conditioning, and recovery workouts available here on JUST ROW!
This block's BUILD workouts focus on training cardio through moderate rate shifts during continuous intervals.
This block's BRING IT workouts focus on rowing max effort at DRASTICALLY different stroke rates.
This block's FOCUS workouts focus on progressing towards extremely low stroke rates "weightlifting" style.
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BUILD: 20/24 Hills (PROG. 1)
Welcome back to a new block and the first BUILD workout! This block's build workouts will focus on rowing 2 different moderate stroke rate efforts throughout 5-minute continuous intervals! Get ready to get sweaty and row a ton of meters!
WORKOUT:
5 min rows2.5 min @ 20 SPM
2.5 min @ 24 SPM
x 4 -
BRING IT: 2-Min Big Shifts (PROG. 1)
Welcome back to another BRING IT workout and the first one of the block! This workout will focus on 2-minute all out efforts, broken up into a high rate first minute and a low rate second minute! Don't underestimate this one!
WORKOUT:
1 min rowing @ 28 SPM
1 min rowing @ 22 SPM
1 min recovery
x 4 -
FOCUS: Arms & Core Challenge (PROG. 1)
Welcome back to another FOCUS workout and the first one of the block! This workout will help you practice steady bouts of rowing with a "match the split" challenge at arms and core!
WORKOUT:
90 sec rowing @ 20 SPM
30 sec rowing @ Arms & Core
x 8 -
BUILD: 20/24 Hills (PROG. 2)
Welcome back to another BUILD workout! This workout progresses of off the first build workout in the block and challenges you this time around to spend more time at 24 SPM while trying to match or beat your previous workout's intensities!
WORKOUT:
2 min rowing @ 20 SPM
3 min rowing @ 24 SPM
x 4 -
BRING IT: 2-Minute Big Shifts (PROG. 2)
Welcome back to another BRING IT workout! This workout will focus on 2-minute all out efforts, broken up into a high rate first minute and a low rate second minute! This time around, the rate shift will be more dramatic! Can you match or beat your efforts from last time?
WORKOUT:
1 min rowing @ ... -
FOCUS: Arms & Core Challenge (PROG. 2)
Welcome back to another FOCUS workout! This workout will help you practice steady bouts of rowing with a "match the split" challenge at arms and core! You'll notice that this second routine focuses a bit more time with arms & core rowing and a bit less time on full strokes! Can you match your int...
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BUILD: 20/24 Hills (PROG. 3)
Welcome back to another BUILD workout! This workout progresses of off the first build workout in the block and challenges you this time around to spend more time at 24 SPM while trying to match or beat your previous workout's intensities!
WORKOUT:
1.5 min rowing @ 20 SPM
3.5 min rowing @ 24 SPM
x 4 -
BRING IT: 2-Minute Big Shifts (PROG. 3)
Welcome back to another BRING IT workout! This workout will focus on 2-minute all out efforts, broken up into a high rate first minute and a low rate second minute! This time around, the rate shift will be more dramatic! Can you match or beat your efforts from last time?
WORKOUT:
1 min rowing @ ... -
FOCUS: Arms & Core Challenge (Prog. 3)
Welcome back to another FOCUS workout! This workout will help you practice steady bouts of rowing with a "match the split" challenge at arms and core! You'll notice that this second routine focuses a bit more time with arms & core rowing and a bit less time on full strokes! Can you match your int...
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BUILD: 20/24 Hills (PROG. 4)
Welcome back to another BUILD workout! This workout progresses of off the first build workout in the block and challenges you this time around to spend more time at 24 SPM while trying to match or beat your previous workout's intensities!
WORKOUT:
1 min rowing @ 20 SPM
4 min rowing @ 24 SPM
x 4 -
BRING IT: 2-Min Big Shifts (PROG. 4)
Welcome back to another BRING IT workout! This workout will focus on 2-minute all out efforts, broken up into a high rate first minute and a low rate second minute! This time around, the rate shift will be more dramatic! Can you match or beat your efforts from last time?
WORKOUT:
1 min rowing @ ... -
FOCUS: Arms & Core Challenge (PROG. 4)
Welcome back to another FOCUS workout! This workout will help you practice steady bouts of rowing with a "match the split" challenge at arms and core! You'll notice that this second routine focuses a bit more time with arms & core rowing and a bit less time on full strokes! Can you match your int...
