WORKOUT:
OVERVIEW:
Build rowing strength and power with this 15-minute rowing power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes. Follow along with Sunny Trainer Sofee for 15 minutes of serious sweat!
Workout Details
INTRO
WARMUP
Warmup: Pick Drill – 2 mins
Warmup: Arms Only
Warmup: Body Over
Warmup: Halfstroke
Warmup: Full Stroke
80% EFFORT
80% Effort – 2 mins
RECOVERY
Recovery Paddle – 60 sec
ASCENDING POWER STROKES – 4 MINS
Power Strokes: 8x
Recovery – 30 sec
Power Strokes: 16x
Recovery – 30 sec
Power Strokes: 24x
Recovery – 30 sec
Power Strokes: 32x
RECOVERY
Recovery Paddle – 60 sec
DESCENDING LENGTH INTERVALS
Interval 1 – 90 sec
Recovery – 30 sec
Interval 2 – 60 sec
Recovery – 30 sec
Interval 3 – 30 sec
COOLDOWN
Cooldown – 60 sec
Cooldown: Full Stroke
Cooldown: Halfstroke
Cooldown: Body Over
Cooldown: Arms Only
END WORKOUT
