Welcome back to another BRING IT workout! This third progression for the block will challenge you to match or beat your previous 90 second rowing efforts with even less rest between the intervals!
WORKOUT:
90 seconds rowing (30 sec @ 28, 30 sec @ 30, and 30 sec @ 32 SPM)
30 seconds rest
x 5
Up Next in Intermediate Program #3
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FOCUS: Arms & Core Rowing (PROG. 3)
Welcome back to another FOCUS workout! This is the third progression in this block's series, and you will be challenged to mix intervals of full strokes with short bursts of rowing with "arms and core" ONLY!
WORKOUT:
4 min rowing "full strokes" @ 22 SPM
1 min rowing "arms and core" @ 28 SPM
x 3 -
BUILD: Reverse Time Climb v2 (PROG. 4)
Welcome back to another BUILD workout! In this final progression, we will once again row reverse time intervals, but this time at 22 SPM, in an attempt to achieve as much distance as possible!
WORKOUT:
6 min rowing @ 22 SPM
30 sec recovery
5 min rowing @ 22 SPM
30 sec recovery
4 min rowing @ 2... -
BRING IT: Triple Intensity Shifts (PR...
Welcome back to another BRING IT workout and the last one of the block! It's time to max out on intensity and bring your best efforts for 6 intense 90 second sprints!
WORKOUT:
90 seconds rowing @ 28-30-32 SPM
30 seconds recovery
x 6
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