12 Rows Of Christmas - 11 X 45 Seconds - Rowing Machine Workout - Rowalong RowAlong

Вміст надано RowAlong. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією RowAlong або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

RowAlong - Indoor Rowing Workouts »
12 Rows of Christmas - 11 x 45 seconds - Rowing machine workout - rowalong

20h ago 44:28

Поширити

MP3•Головна епізоду

Sprint for 45 seconds - 11 times, with 1 minute rest between each row

🚣A TOP/MAX INTENSITY WORKOUT on the Intensity Pyramid🚣‍♀️

Due to the intensity of this row, the warm up is 10 minutes long.

➔Pace Guide: Faster than Row 7. Aim for between 2K-5 and 2K-8

➔Effort = 10/10

➔Speech = Don't try - just breathe!

❗ Control is still the key here. I do this at around 34 strokes per minute, so a really high stroke rate, but not so high that I've lost control. And then it's all about pushing as hard as you can with your legs to get the pace up.❗

45 seconds should mean you can get the pace high right to the end, especially with the 60 second rest between each interval.

At the end of the row, while I say goodbye, I've put up the basic stretches that I do when I've finished rowing.

Get bonus content on Patreon

Hosted on Acast. See acast.com/privacy for more information.

499 епізодів

#Sports #RowAlong #Concept2 #HYROX #Concept2 Technique #Rowing Workouts #Fitness #Row #CrossFit