ROW-20 - Day 4 - Row Strength Build
ROW-20 Fitness Program
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23m
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
Up Next in ROW-20 Fitness Program
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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 ... -
ROW-20 - Day 6 - Low Rate Shuffle
Welcome to Day 6 of ROW-20! This workout will help use practice working on rowing hard and consistently at low stroke rates!
WORKOUT:
5 min rowing @ 16 SPM
5 min rowing @ 18 SPM
5 min rowing @ 16 SPM
5 min rowing @ 14 SPM -
ROW-20 - Day 7 - Pause Drills v.2
Welcome to Day 7 of ROW-20! This workout will bring us back to "pause drills" to practice our technique with focused pauses, but this time at "arms & core"!
WORKOUT:
1 min rowing @ 20 SPM
1 min pause @ arms & core
x 10
