Welcome to the first FOCUS workout of Block 4! This block's focus workouts revolve around "pause drills" - where our stroke is paused at specific points throughout the rowing stroke to allow us to get extra focus on the technical aspects of the different components of proper rowing!
WORKOUT:
1 min rowing @ 20 SPM
1 min focus pause
x 7
1 min rowing @ 20 SPM
x 1
Up Next in Beginner Program #3
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BUILD: 3 & 4 Minute Low Rows (PROG. 2)
Welcome back to another BUILD workout! This workout is directly progressing off of PROG. 1 and will involve stepping up the intensity and volume of work at 20 and 22 SPM!
WORKOUT:
3 min @ 20 SPM
1 min active recovery
x 23 min @ 22 SPM
1 min active recovery
x 3 -
BRING IT: 20 Sec Sprints (PROG. 2)
Welcome back to another BRING IT workout! This workout progresses off of the previous BRING IT workout of the block and emphasizes greater power per stroke!
WORKOUT
20 seconds rowing @ 32 SPM
40 seconds active recovery
x 10GOAL: match or beat your previous splits that were performed at 34 SPM!
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FOCUS: Pause Drills (PROG. 2)
Welcome back to another FOCUS workout where we will once again be working through "pause drills" to help us fine-tune our technique at different portions in the rowing stroke!
WORKOUT:
1 minute pause focus (arms away)
1 minute continuous rowing @ 20 SPM
x 7.5GOAL: Practice consistency during c...
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