ROW-30 #3: Week 1 Day 3 - Low Rate Work
ROW-30: The Ultimate Rowing Experience
•
36m
Welcome back to another workout in the ROW-30 Program!
Today, we have our third workout - our first aerobic training row! This type of training is what will build up your fitness and burn calories!
We'll be focusing our cardio on fairly low stroke rates, ranging from 16 to 24 strokes per minute. We'll learn exactly how to row these "low rates" with intensity to make rowing feel like a good workout even at what seems like a slow rhythm!
WORKOUT:
1 minute rowing @ 24 SPM
1 minute rowing @ 20 SPM
1 minute rowing @ 16 SPM
x 10 rounds
GOAL:
Row your best at each rate. Try to row harder as the stroke rate goes down!
Up Next in ROW-30: The Ultimate Rowing Experience
-
ROW-30 #4: Week 2 Day 1 - HIIT Workout
Welcome back to another workout in the ROW-30 Program!
Today, we have our 4th workout and it's time to start introducing HIIT. Also known as High Intensity Interval Training, HIIT workouts focus on periods of high intensity rowing followed by periods of easy, recovery rowing. Our first taste of ...
-
ROW-30 #5: Week 2 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 5th workout - and we're back with more "pause drills" to help us improve our rowing technique. In this workout, we'll be focusing our pauses on the "arms away" position which will provide you with a new challenge and focal...
-
ROW-30 #6: Week 2 Day 3 - Low Rate Build
Welcome back to another workout in the ROW-30 Program!
Today, we have our 6th workout - another aerobic training row! This workout will help us continue to build our fitness while getting in good practice with our technique!
This week, we're doing the reverse of the low rate work we did last we...
