Rowfficient Endurance Program - Week 6
Session #1 2 Rounds, 6' rest between rounds: 1,600m 3' rest 800m 2' rest 400m 1' rest 200m 1' rest 200m *Must have a faster 400m...
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jc8605
Oct 23, 20221 min read
Rowfficient Endurance Program - Week 5 (At home running workouts)
Session #1 RUN 5 Rounds, 3' rest between rounds: 400m run (5k time trial pace) 100m jog 200m run (slightly faster than 5k time trial...
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jc8605
Oct 23, 20221 min read
Rowfficient Endurance Program - Week 4
Session #1 10 Rounds for Time: 1,000m bike/500m row/500m ski 200m run *Even split each round. First round and last round should be within...
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jc8605
Oct 23, 20221 min read
Rowfficient Endurance Program - Week 3
Session #1 RUN 6 x 800m, 2' rest between pieces *Go 2-3 seconds faster on each piece. Session #2 Bike/Row/Ski 8'-7'-6'-5'-4'-3'-2'-1' on,...
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jc8605
Oct 23, 20221 min read
Rowfficient Endurance Program - Week 2
Session #1 30' EMOM: a) :40 ski b) :40 row c) :40 bike *Increase meters each round across all modalities. Session # 2 Bike 4 x 4,000m,...
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jc8605
Oct 23, 20221 min read
Rowfficient Endurance Program - Week 1
Week 1 of the Rowfficient Endurance Program
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