ROW-20 - Day 12 - 3-Min Anaerobic Rows
ROW-20 Fitness Program
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21m
Welcome to Day 12 of ROW-20! This workout is gonna be a tough one as we push HIGH stroke rates with LONG duration rowing! Oof! This one is gonna burn more than any other workout if you push yourself correctly - but the good news is that you are READY to do that! All your training is going to play out into your performance with this workout!
WORKOUT:
3 min rowing @ 26 SPM
2 min active recovery
x 4
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 13 - 20:16 Aerobic Row
Welcome to Day 13 of ROW-20! After an intense workout for Day 12, it's time to dial things back a bit and practice some steady rowing and technique! This is a fun twist on a traditional "steady state" workout!
WORKOUT:
1 min rowing @ 20 SPM
1 min rowing @ 16 SPM (match your intensity)
x 10 -
ROW-20 - Day 14 - MAX SPRINTS!
Welcome to Day 14 of ROW-20! Today is the big day to bring your BEST efforts on the rower so far in the program! It's your time to shine as you maximize your sprinting potential through these super short HIIT intervals designed to help you see your best pace/500m and highest watts ever!
WORKOUT:...
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ROW-20 - Day 15 - Drive Harder, Not F...
Welcome to Day 15 of ROW-20! This aerobic workout puts a twist on the traditional "20 minutes at 20 SPM" style workout that a lot of high-level rowing programs use! The focus is on practicing building up force in your rowing stroke while keeping the stroke rate the same!
WORKOUT:
2 min rowing @ ...
