Warm Up
- Begin Rowing at a stroke rate of 16, EMOTM increase Stroke Rate 2 beats
- Increasing in intensity as you go up
- When you reach your max stroke rate, EMOTM decrease Stroke Rate by 2 beats
- Maintain Intensity as you go down
then, 2 Rounds of...
- 5 Air Squats
- 5 Stagger Step Good Mornings (R)
- 5 Stagger Step Good Mornings (L)
- 5 Pass Throughs
Workout
- 3:00 Row at 25
- 2:00 Rest
- 3:00 Row at 22
- 2:00 Rest
- 3:00 Row at 27
- 2:00 Rest
- 3:00 Row at 22
- 2:00 Rest
- 3:00 Row at 29
Having control over power and pace is important. Here we practice having control over our stroke rate. See if you can maintain a consistent intensity through all 5 pieces. Notice what the splits are after your complete the workout to see if they are similar even with different stroke rate goals. Use the Intervals: time workout setting here.
Enjoy!
Cady