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Train Like Mike 9.1.17

EQUIPMENT
Concept 2 erg

NOTE FROM MIKE
Power. Rate capped rowing intervals. MAX POWER. Get in 15 to 20 minutes of warm up and activation before you start this workout. I know you’re tired at this point in the week, but this is all we are doing today. Make it count.

WORKOUT KEY
m = meters
spm = strokes per minute

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MIKE’S WORKOUT
Time Required: 45 minutes

SPIN THE WHEEL

ADVANCED
ROW
12 x (250m on/:45 off)
Rate Capped @ 28 spm
*All pieces should be under goal 2k pace
INTERMEDIATE
ROW
10 x (250m on/1′ off)
Rate Capped @ 28 spm
*All pieces should be under goal 2k pace
BEGINNER
ROW
8 x (250m on/1’off)
Rate Capped @ 28 spm
*All pieces should be under goal 2k pace
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POWER.

-Mike