Workout 28 - RowErg - The Escalator

WORKOUT 28: Step onto this descending ladder of ascending challenge. Call it a motor-driven chain of individually linked steps on a track, where you just happen to be the motor.

 

 

Warm Up:

11 Minute Interval (Steady State @22 Stroke Rate, building to @24, adding Power Strokes) 

1 Minute Rest

 

Workout:

9 Minute Interval (9 x 50 sec Easy, 10 sec Power)

1 Minute Rest

7 Min Interval (7 x 40 sec Easy, 20 sec Power)

1 Minute Rest

5 Minute Interval (5 x 30 sec Easy, 30 sec Power)

1 Minute Rest

3 Minute Interval (3 x 20 sec Easy, 40 sec Power)

1 Minute Rest

1 Minute Interval (1 x 10 sec Easy, 50 sec Power)

1 Minute Rest

 

Cool Down:

2 Min Easy Row

 

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Please read the following before participating.

DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK