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
Up Next in Intermediate Program #3
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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 -
FOCUS: Short Stroke Combo (PROG. 4)
Welcome back to another FOCUS workout and the last of this block's workouts! This workout will combine elements of the previous progressions and give you a chance to practice shortening your stroke to 3/4, half, and arms & core only - all in one workout!
WORKOUT:
4 min rowing @ 22 SPM
1 min ...
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