Workout 27 - RowErg - Dingo Power

WORKOUT 27: The dog must have some energy! This workout's namesake Pepper is going to be honored when you accomplish these three components of power production.  

 

 

Warm Up:

 

8 Continuous Minutes of Rowing

 

4 Rounds of increasing power...

 

1 Minute at 22 / 1 Minute at 24

1 Minute at 22 / 1 Minute at 26

1 Minute at 22 / 1 Minute at 28

1 Minute at 22 / 1 Minute at 30

 

No Rest

 

 

Power Play:

 

Holding a 24 Stroke Rate

6 Rounds  of 

20 Seconds of Work

20 Seconds of Rest

 

Holding a 26 Stroke Rate

6 Rounds of 

20 Seconds of Work

30 Seconds of Rest

 

Holding a 28 Stroke Rate

6 Rounds of 

20 Seconds of Work

40 Seconds of Rest

 

 

Five Minutes of Fun:

 

For 5 Minutes, holding a Stroke Rate of 24, complete 5 rounds of...

 

50 Seconds of Moderate Intensity 

10 Seconds of Maximum Power 

 

Cool Down:

 

Self-driven for as long as you need.

 

Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).

 

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DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK