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 rows
2.5 min @ 20 SPM
2.5 min @ 24 SPM
x 4
Up Next in Advanced Program #2
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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
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