Welcome to Week 7 Day 1 in the 12-Minute 12-Week Challenge! Here we are with a brand-new phase of training! I hope you're excited for some new workouts!
Today, we're going to be working with a large variety of stroke rates! We're going to be building them up, then down, and back up again here in the "1.5 Pyramid Shifts" workout! Do your best to build intensity with each stroke rate, match your intensities on the way back down, and bring your best for the final stretch of the workout!
WORKOUT:
1.5 minutes rowing @ 16 SPM
1.5 minutes rowing @ 18 SPM
1.5 minutes rowing @ 20 SPM
1.5 minutes rowing @ 22 SPM
1.5 minutes rowing @ 20 SPM
1.5 minutes rowing @ 18 SPM
1.5 minutes rowing @ 16 SPM
1.5 minutes rowing @ 22 SPM
GOAL:
Row your best effort at each stroke rate!
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