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, 1:30 rest between pieces

Each piece broken down as:

1,500m @ 80 RPM (70% output)

500m @ 90 RPM (85-90% output)

Row

4 x 2,000m, 1:30 rest between pieces

Each piece broken down as:

750m @ 20 spm (2k split + 20 seconds)

250m @ 24 spm (2k split + 15 seconds)

*Repeat speed across all 4 intervals.