Welcome back to another BUILD workout! During this workout, you'll be working through the familiar 22-20-18 SPM intervals from the previous progressions, but this time around, you'll be working through the timed intervals in reverse order! Can you start with more intensity and maintain it as the intervals increase?
WORKOUT:
30 sec each: 22-20-18 SPM
45 sec each: 22-20-18 SPM
60 sec each: 22-20-18 SPM
75 sec each: 22-20-18 SPM
90 sec each: 22-20-18 SPM
2 min each: 22-20-18 SPM
Up Next in Advanced Program #1
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BRING IT: 40 Second Sprints (PROG. 3)
Welcome back to another BRING IT workout! In this third progression of our 40 second sprints, it's time to bust out our highest rate and best intensities yet!
WORKOUT:
40 seconds rowing @ 32 SPM
20 seconds recovery
x 10 -
FOCUS: Steady Split 3's (PROG. 3)
Welcome back to another FOUCS workout and the third progression of the block! Once again, we are going to be working through slowly decreasing SPMs in an attempt to maintain as much boat speed as possible. This time around, the SPMs get the LOWEST they have been yet!
WORKOUT:
3 min rowing @ 20 S... -
BUILD: Rate & Time Reverse Ladder (PR...
Welcome back to another BUILD workout and the final BUILD of the block! This workout brings about the ultimate challenge: to try to maximize your distance from all previous progressions with a bump in stroke rate throughout!
WORKOUT:
WORKOUT:
30 sec each: 24-22-20 SPM
45 sec each: 24-22-20 SPM
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