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.

HEALTHCARE REIMBURSEMENT

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BOSTON      NEEDHAM     WALTHAM