Last month we posted three workout challenges to complete in June, with beginner, Intermediate and Advanced workouts setting tough, yet achievable challenges to suit a range of experience and abilities (If you missed them, you can check them out HERE).

With June done and dusted, we thought it only seemed right to set some new challenge workouts, to help keep your motivation and winter training spirit alive!
 

June’s workout challenges focused on high intensity intervals, with high stroke rate targets to match! Since rowing is also very much an endurance sport, we thought we’d take the intensity down a notch in July and focus on duration and efficiency.

If you are new to our workout challenges, choose you experience level by the following criteria:

Beginner: approximately 1 month of rowing experience. If you are just starting out, try our free 1-month program first!

Intermediate: You row regularly, approximately 2-4 times per week.

Advanced: You row even more often, 4+ times per week.
 

July Workout Challenges

 
In each category, July’s workout challenges are designed to increase in effort over the course of the workout. Keep that in mind when you begin the challenge and try to pace your effort to last the full distance.

 

Beginner:

5mins easy warm up (stop and stretch at the end optional)

8mins @20 SPM, take note of your total distance rowed at the end of the 8mins

1mins rest/or easy rowing- reset your monitor at the end

8mins@20 SPM, try to row further than your previous total distance (1-2 500m splits faster)

1mins rest/or easy rowing- reset your monitor at the end

8mins@22SPM, row further than your previous total distance (2-4 splits 500m splits faster)

2mins easy warm down

Total workout: 33mins

Upper Hutt CrossFit take on the Indoor Rower 2017 CrossFit New Zealand Nationals Team Event in Mt Maunganui

Intermediate:

5mins easy warm up (stop and stretch at the end optional)

10mins @20SPM, take note of your total distance rowed at the end of the 10mins

1mins rest/or easy rowing- reset your monitor at the end

10mins@22 SPM, try to row further than your previous total distance (2-4 500m splits faster)

1mins rest/or easy rowing- reset your monitor at the end

10mins@24SPM, row further than your previous total distance (2-4 splits 500m splits faster)

5mins easy warm down

Total workout: 42mins


Training for competition? Our workout challenges will have you race ready!

Advanced:

5mins easy warm up (stop and stretch at the end optional)

15mins @20SPM, take note of your total distance rowed at the end of the 15mins

1mins rest/or easy rowing- reset your monitor at the end

15mins@22 SPM, try to row further than your previous total distance (2-4 500m splits faster)

1mins rest/or easy rowing- reset your monitor at the end

15mins@24SPM, row further than your previous total distance (2-4 splits 500m splits faster)

5mins easy warm down

Total workout: 57mins

 

Looking for an even tougher challenge? Attempt your chosen workout in the first week of July, then again in the last week of the month and see if you can increase your total distance rowed from your first attempt!