FOCUS: Three-Quarter Slide (PROG. 1)
Intermediate Program #3
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23m
Welcome to the first FOCUS workout of the block! This block's FOCUS routines will revolve around more practice and utilization of different stroke lengths to help develop efficiency and power at all ranges of motion during the rowing stroke!
WORKOUT:
4 min rowing @ full slide strokes @ 22 SPM
1 min rowing @ 3/4 slide strokes @ 26 SPM
x 3
Up Next in Intermediate Program #3
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BUILD: Reverse Time Climb (PROG. 2)
Welcome back to another BUILD workout! For today's second progression, we are going to be "reversing" the time climb from the first progression workout while attempting maximum distance and the lowest split times we can!
WORKOUT:
6 min row @ 20 SPM
30 sec rest
5 min row @ 20 SPM
30 sec rest
4 mi... -
BRING IT: Triple Intensity Shifts (PR...
Welcome back to another BRING IT workout! We are once again revisiting the 90-second high rate rowing intervals from progression 1 and emphasizing the rate and power shifts that happen within each interval! But this time - with less rest and recovery in between!
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FOCUS: Half Slide Practice (PROG. 2)
Welcome back to another FOCUS workout! This second progression of this block's FOCUS workouts will emphasize practicing "half slide" rowing! This will shorten our stroke up more than the previous three-quarters slide practice from the previous workout. Can you match or beat your splits/efforts fr...
