ROW-20 - Day 15 - Drive Harder, Not Faster
ROW-20 Fitness Program
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23m
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 @ 20 SPM
2 min rowing @ 20 SPM (harder)
1 min rowing @ 20 SPM (hardest)
x 4 rounds
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 16 - Reverse Climb
Welcome to Day 16 of ROW-20! Remember the BIG rate climb workout we had in the first week of the program?! It's time to bring it back, but in reverse! The ultimate opportunity for you to see how far you've come with your rowing technique and efficiency!
WORKOUT:
2 min rowing @ 26 SPM
3 min rowin... -
ROW-20 - Day 17 - The Final HIIT Workout
Welcome to Day 17 of ROW-20! This is our final HIIT workout in the program! A truly grueling test of your power output working through challenging 40-second intervals!
WORKOUT:
40 sec rowing HARD
40 sec rowing recovery
26 - 30 - 34 SPM, 5 rounds at each rate -
ROW-20 - Day 18 - Pause Drill Recovery
Welcome to Day 18 of ROW-20! This workout will bring together our previous practice with pause drills while introducing one final "pause"! This is one of the best things we can do to allow our bodies to fully recover before the big day for DAY 20!
WORKOUT:
1 minute rowing @ 20 SPM
1 minute "paus...
