ROW-20 - Day 14 - MAX SPRINTS!
ROW-20 Fitness Program
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22m
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:
20 sec rowing HARD @ 30-32-34-36 SPM
40 sec recovery rowing
x 5 rounds at each stroke rate
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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 @ ... -
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
