ROW-20 - Day 9 - Feet Out Rowing
ROW-20 Fitness Program
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23m
Welcome to Day 9 of ROW-20! This workout is all about NOT relying on our rowing foot straps to support our rowing! Especially for beginners, we can become heavily reliant on our footstraps - but GOOD rowing can be done without the straps! So its time to strap in... oh, wait... time to strap OUT!
WORKOUT:
10 min rowing @ 16 SPM
10 min rowing @ 20 SPM
with feet unstrapped (or lightly strapped in).
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 10 - 30-Sec HIIT!
Welcome to Day 10 of ROW-20! This workout takes our HIIT rowing to the next level! We'll hit stroke rates that we haven't hit so far in the program - and as a show of improved rowing here at the halfway point in the program, the goal is to bring your BEST watts and/or split/500m yet!
WORKOUT:
30... -
ROW-20 - Day 11 - Full/Half Slide Rowing
Welcome to Day 11 of ROW-20! This workout will help up develop our rowing efficiency at different stroke lengths! This will translate over to your ability to perform at an even higher level at high stroke rates!
WORKOUT:
2 min rowing @ 20 SPM FULL SLIDE
2 min rowing @ 20 SPM HALF SLIDE
x 5 -
ROW-20 - Day 12 - 3-Min Anaerobic Rows
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...
