Welcome to Day 2 of ROW-20! Today we're going to be working with Pause Drills which will help you better understand rowing technique by pausing the stroke to give you extra time to focus!
WORKOUT:
1 min continuous rowing @ 20 SPM
1 min pauses @ The Finish
x 10
Up Next in ROW-20 Fitness Program
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ROW-20 - Day 3 - 1-Min HIIT Intervals
Welcome to Day 3 of ROW-20! This workout is about implementing the technique work from Day 2 into HIIT intervals! Keeping the stroke rate lower than a traditional HIIT workout, you'll have to be intentional to bring more force per stroke to properly challenge yourself!
WORKOUT:
1 min rowing @ 24... -
ROW-20 - Day 4 - Row Strength Build
Welcome to Day 4 of ROW-20! This workout will help you improve your rowing efficiency by working on maintaining "boat speed" aka split/500m as stroke rate decreases!
WORKOUT:
8 min rowing @ 24 SPM
7 min rowing @ 20 SPM
5 min rowing @ 16 SPM -
ROW-20 - Day 5 - Speed Build
Welcome to Day 5 of ROW-20! This workout will implement all of the work and practice that we've had so far into a fun rate/speed build! Challenge yourself to increase your watts / improve your split/500m as stroke rate increases!
WORKOUT:
6 min rowing @ 18 SPM
5 min rowing @ 20 SPM
4 min rowing ...
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