Welcome back to another FOCUS workout! This workout will challenge you with 3-minute bouts of decreasing stroke rate with a goal to MATCH your split/500m as the rate decreases to the best of your ability!
WORKOUT:
3 min rowing @ 24 SPM
3 min rowing @ 22 SPM
3 min rowing @ 20 SPM
3 min rowing @ 18 SPM
3 min rowing @ 16 SPM
Up Next in Advanced Program #1
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BUILD: Rate & Time Reverse Ladder (PR...
Welcome back to another BUILD workout! This workout will challenge to try to match your intensities from the previous BUILD workout while working with slightly lower stroke rates, but with the same reverse ladder style!
WORKOUT:
2 min rowing @ 22 SPM
2 min rowing @ 20 SPM
2 min rowing @ 18 SPM...
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BRING IT: 40-Second Sprints (PROG. 2)
Welcome back to another BRING IT workout! It's time to progress from the previous BRING IT row of this block and practice our 40-second sprints at a slightly higher stroke rate. Can you bring more power and intensity to each interval?!
WORKOUT:
40 sec rowing @ 30 SPM
20 sec recovery row
x 10 -
FOCUS: Steady Split 3's (PROG. 2)
Welcome back to another FOCUS workout! This workout will progress off of the previous progressions workout and challenge you to try to match (as close as possible) your splits from before at lower stroke rates!
WORKOUT:
3 min rowing @ 22 SPM
3 min rowing @ 20 SPM
3 min rowing @ 18 SPM
3 min rowi...
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