Advanced Program #3
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 increasing duration intervals with sprint finishers!
This block's BRING IT workouts focus on rowing gradually building effort and intensity through increasing stroke rate!
This block's FOCUS workouts focus on maintaining split/500m and watt intensities with varying stroke rates!
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BUILD: 3 x 6 Rows (PROG. 1)
Welcome back to another follow along workout! For today's routine, you'll challenge yourself to 3 rounds of 6 minutes of rowing. Each 6 minutes is broken up into a prolonged steady effort followed by a 1 minute sprint at the end!
WORKOUT:
3 x 6 min5 min @ 22 SPM
1 min @ 26 SPM
1 min active re... -
BRING IT: The Inferno (PROG. 1)
Welcome back to another BRING IT workout! Today, we have a special challenge and the start to an amazing progression of intense 10-minute workouts. "The Inferno" is a 10-minute, non-stop effort building up stroke rate and intensity - designed to push you to your max by the end!
WORKOUT:
2 min ro... -
FOCUS: Steady Split Waves (PROG. 1)
Welcome back to another workout! This workout will help you practice strength and efficiency with your rowing stroke while managing stroke rate! The idea is to keep your "boat speed" consistent with changing stroke rate!
WORKOUT:
1 min rowing @ 20 SPM
1 min rowing @ 18 SPM
1 min rowing @ 16 SPM
x 5 -
BUILD: 3 x 7 Rows (PROG. 2)
Welcome back to another follow along workout! For today's routine, you'll challenge yourself to 3 rounds of 7 minutes of rowing. Each 7 minutes is broken up into a prolonged steady effort followed by a 2-minute sprint at the end!
WORKOUT:
3 x 7 min5 min @ 22 SPM
2 min @ 26 SPM
1 min active re... -
BRING IT: The Inferno (PROG. 2)
Welcome back to another BRING IT workout! "The Inferno" is a 10-minute, non-stop effort building up stroke rate and intensity - designed to push you to your max by the end! This progression involves bumping up the stroke rate and intensity even more than last time!
WORKOUT:
2 min rowing @ 22 SPM... -
FOCUS: Steady Split Waves (PROG. 2)
Welcome back to another workout! This workout will help you practice strength and efficiency with your rowing stroke while managing stroke rate! The idea is to keep your "boat speed" consistent with changing stroke rate! This time around, we've got higher stroke rate parameters!
WORKOUT:
1 min r... -
BUILD: 3 x 8 Min Rows (PROG. 3)
Welcome back to another follow along workout! For today's routine, you'll challenge yourself to 3 rounds of 8 minutes of rowing. Each 8 minutes is broken up into a prolonged steady effort followed by a 3-minute sprint at the end!
WORKOUT:
3 x 8 min5 min @ 22 SPM
3 min @ 26 SPM
1 min active re... -
BRING IT: The Inferno (PROG. 3)
Welcome back to another BRING IT workout! "The Inferno" is a 10-minute, non-stop effort building up stroke rate and intensity - designed to push you to your max by the end! This progression involves bumping up the stroke rate and intensity even more than last time!
WORKOUT:
2 min rowing @ 24 SPM... -
FOCUS: Steady Split Waves (PROG. 3)
Welcome back to another workout! This workout will help you practice strength and efficiency with your rowing stroke while managing stroke rate! The idea is to keep your "boat speed" consistent with changing stroke rate! This time around, we've got higher stroke rate parameters!
WORKOUT:
1 min r... -
BUILD: 3 x 8 Min Rows V.2 (PROG. 4)
Welcome back to another follow along workout! For today's routine, you'll challenge yourself to 3 rounds of 8 minutes of rowing. Each 8 minutes is broken up into a prolonged steady effort followed by a 3-minute sprint at the end!
WORKOUT:
3 x 8 min5 min @ 22 SPM
3 min @ 26 SPM
30 sec active r... -
BRING IT: The Inferno (PROG. 4)
Welcome back to another BRING IT workout! "The Inferno" is a 10-minute, non-stop effort building up stroke rate and intensity - designed to push you to your max by the end! This final progression involves bumping up the stroke rate and intensity even more than last time!
WORKOUT:
2 min rowing @ ... -
FOCUS: Steady Split Waves (PROG. 4)
Welcome back to another workout! This workout will help you practice strength and efficiency with your rowing stroke while managing stroke rate! The idea is to keep your "boat speed" consistent with changing stroke rate! This time around, we've got higher stroke rate parameters!
WORKOUT:
1 min r...
