Workout 5 - RowErg - Long and Strong

WORKOUT 5: Let's put that machine to work! A FULL hour of work that is...   Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest   Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity and higher stroke rate.  We will find a full recovery before we attempt the next interval.   5 X 6 Minute Intervals with ~3 minutes of Rest in between   Each Interval looks like this:   3 Minutes at an Easy Intensity (Stroke Rate of 24) 2 Minutes at a Moderate Intensity (Stroke Rate of 26) 1 Minute of a Hard Intensity (Stroke Rate of 28)   Then, we rest.  We do this 5 times.     Need a set of eyes on your technique?  Have questions about your form? Find a Certified Instructor in your area (US and Canada Only): Click Here     Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).     Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK