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Sub 7

Sub 7

< 7:00

For those aiming to go Sub 7 for 2000m on either the RowErg or SkiErg. If Week 1 is too challenging then you're not ready to aim for Sub 7 just yet. It is normal to complete the 4 week program 1-3x before going below 7 minutes for your 2k. *It is important to follow the program as written. In particular, do not exceed any of the suggested outputs, especially at the start of each session. Always aim to build throughout. Feel free to add additional training if all planned targets are consistently met. However, this training should be the focus as you can only chase one chicken at a time.

Goal:
Athletic Performance
4 weeks program 3 days/week
Goal:
Athletic Performance
4 weeks program 3 days/week

Workouts

Love this app!!! Every workout is challenging and I've had amazing results.
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, strightforward, focused workouts that are enjoyable and effective.
Jess

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https://d3l5vala1x2h4r.cloudfront.net/1725063006938_IMG_7829 3-comp.PNGframe
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Offline Downloads
Workout anywhere - even without internet connection
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About The Watt Farm

Online personal trainer

I bring a distinct perspective, shaped by diverse athletic experiences and a career coaching athletes, executives, and top professionals. I believe exercise and training are fundamental human needs, as essential as water, food, air, and shelter. Recognizing how busy modern life can be, I focus on delivering training programs that are not only effective but also efficient, respecting people's time while maximizing results. Two-time Olympian (Rowing, 2008 & 2012), world record holder, certified strength and conditioning specialist, father and husband.

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