Workout 47 - RowErg - Let it Run

Workout 47: We seek to find balance, only to discover it is actually something we must create. Through these four irregular segments, we note the challenge, set the strategy and let it run. 

 

Pre Warm Up: 

[Begins at 1:39]

Interview with Sofie Carlson - Novice Coxwain for St. Lawrence University

Row Easy and Listen!

 

Warm Up and Workout:

[Set Up Begins at 8:30]

 

 

5 x 1 Minute Intervals

Increasing Stroke Rate @17/18/19/20/21 

2 x 30 Seconds Hard @21 with 30 Seconds Rest

 

4 x 1 Minute Intervals

Increasing Stroke Rate @22/23/24/25

3 x 30 Seconds Hard @25 with 30 Seconds Rest

 

3 x 1 Minute Intervals

Increasing Stroke Rate @26/27/28

4 x 30 Seconds Hard @28 with 30 Seconds Rest

 

2 x 1 Minute Intervals

Increasing Stroke Rate @29/30 

5 x 30 Seconds Hard @30 with 30 Seconds Rest

 

Cool Down:

2 Minute Easy

 

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