WORKOUT:
OVERVIEW:
For all those following along with a full-motion rower at home, increase your rowing endurance and build strength and power with this 20-minute full-motion rower workout filled with power and speed intervals!
Workout Details
INTRO
WARMUP 2 MINS
- Legs Only
- Legs & Core
- Full Stroke
POWER INTERVALS
- Power Interval 1 - 60 sec
- Recovery - 60 sec
- Power Interval 2 - 60 sec
- Recovery - 60 sec
- Power Interval 3 - 60 sec
- Recovery - 60 sec
- Power Interval 4 - 60 sec
- Recovery - 60 sec
SPEED PYRAMID INTERVALS
- Speed Pyramid Sprint 1 - 30 sec
- Rest - 30 sec
- Speed Pyramid Sprint 2 - 45 sec
- Rest - 30 sec
- Speed Pyramid Sprint 3 - 60 sec
- Rest - 30 sec
- Speed Pyramid Sprint 4 - 90 sec
- Rest - 30 sec
- Speed Pyramid Sprint 5 - 60 sec
- Rest - 30 sec
- Speed Pyramid Sprint 6 - 45 sec
- Rest - 30 sec
- Speed Pyramid Sprint 7 - 30 sec
- Rest - 30 sec
COOLDOWN
Easy Full Stroke Cooldown - 30 sec
END WORKOUT
