Workout 61 - RowErg - tril·erg·y: Row

Workout 61: We row through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.

 

Warm Up:

(programming begins at 3:00)

 

 

4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 22 SPM to 24 SPM

Then, 4 Rounds of...

45 Seconds of RPE 4

15 Seconds of Max Power at 24 SPM

 

Immediately into... 

 

Workout:

 

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 28 SPM

 

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 28 SPM

 

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM

4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 28 SPM

 

Cool Down:

4 Minutes Ease Off Intensity

 

 

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