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FOCUS: Steady Split 3's (PROG. 3)
Advanced Program #1
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22m
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 SPM
3 min rowing @ 18 SPM
3 min rowing @ 16 SPM
3 min rowing @ 14 SPM
3 min rowing @ 12 SPM
Up Next in Advanced Program #1
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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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BRING IT: 40-Second Sprints (PROG. 4)
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FOCUS: Steady Split 3s (PROG. 4)
