'Welcome to the 2nd Livestream of Body Shock Interval Week rowing workout for your Concept2. In this session, 3 x Olympian, Niall O\'Toole brings you through a 5 x 5 minute indoor rowing workout (Staircases/Pyramids/Castles), at 90% of max effort for the 5 mins with 2 minutess rest before the next interval. The goal is to aim for approx 1,500 meters in those 5 minutes (depends on experience and fitness levels etc so don\'t be but off, it\'s just a goal-guide to have in mind). Fan 5/6 for the whole session. If you enjoy the video, please Like it, Share it Subscribe to the channel for more PRO Tips :)!  Interval 1 Staircase (rate/spm in brackets) 2 mins (22) 2 mins (24) 1 min (28) Staircase 2 Mins Rest  Interval 2 2mins (22) 1 min (30) 2 mins (24) Pyramid 2 Mins Rest  Interval 3 2mins (22)  1 min (26) 1 min (22) 1 min (28) Castle 2 Mins Rest  Interval 4 1 min (24) 1 min (26) 1 min (30) 1 min (26) 1 min (24) Pyramid 2 Mins Rest  Interval 5 2 mins (28) 1 min (30) 1 min (32) 1 min (34) Staicase' 

Tags: interval workout , row machine , rowing , rowing machine , concept2 , rowing machine workout , CrossFit Rowing , Rowing Workout , erg , rower , indoor rowing , how to row , body shock , learn to row , indoor rowing machine workout , Correct Rowing Technique , how to row properly , rowing technique for beginners , niall o'toole , crew class , crossfit rowing for beginners

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