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BUILD: 3 Minute Low Rows (PROG. 4)
Beginner Program #3
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21m
Welcome back to the another BUILD workout and the final BUILD workout of Block 4! This workout will pushy our limits by rowing at our highest intensities yet!
WORKOUT:
3 min rowing @ 20 SPM / 1 min active recovery x 1
3 min rowing @ 22 SPM / 1 min active recovery x 2
3 min rowing @ 24 SPM / 1 min active recovery x 2
Up Next in Beginner Program #3
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BRING IT: 20 Second Sprints (PROG. 4)
This is the final progression of our BRING IT workouts for this block! And today, you get to "pop the cork" and bring MAX speed and MAX power!
WORKOUT:
20 seconds rowing @ 36 SPM
40 seconds active recovery rowing
x 10 -
FOCUS: Pause Drills (PROG. 4)
This is the final progression of FOCUS workouts for this block! Today, we will focus on one of the most challenging pause positions: the catch!
WORKOUT:
1 min continuous rowing @ 20 SPM
1 min pause focus rowing
x 7.5
