Easy to follow 8 week program that will improve your endurance so you can build your aerobic engine

Improve your endurance with just 3 sessions a week

This Train Your Weakness FOCUSED programming will have you rowing/biking better than ever

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Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three a week, for 6 weeks to see results.

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Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

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Created By The Best

Every single Train Your Weakness programs are forged out of many years of elite CrossFit® experience.

SAMPLE OF PROGRAMMING

WEEK 1/SESSION 1 

Refer to spreadsheet for Rowing pace
First decide what your realistic goal time is for your 2km time trial today. This goal will help you determine your warmup paces. Refer to the spreadsheet to determine what that pace is per 500 meters based on that goal time.

Damper
Note that the rowers’ damper ranges from 1-10. The lower the damper number is set, the easier the pull will be, the higher the number the harder the pull will be. You will need to be quicker (more strokes per minute) when rowing with a low damper number in comparison to rowing with a higher number (less strokes per minute). Refer to the provided videos on damper settings for a more detailed explanation. For the sake of testing/ consistency, find your setting and stick with it!

Warm-up (13-15 min):
Row for 2 minutes at very easy pace
Rest 1 minute (perform some stretches or mobility if needed)

Row for 1 minute at your ave/500m goal 2km pace [+20 seconds] (So that is slower than your goal pace by 20seconds/500m)
Rest 1 minute (perform some stretches or mobility if needed)

Row for 45 seconds at your ave/500m goal 2km pace [+12 seconds]
Rest 45 seconds

Row for 40 seconds at your ave/500m goal 2km pace [+6 seconds]
Rest 45 seconds

Row for 30 seconds at your ave/500m goal 2km pace [+1 second]
Rest 45 seconds

Row for 20 seconds at your ave/500m goal 2km pace [-2 seconds] (So that is faster than your goal pace by 2seconds/500m)

Row for 40 seconds at an easy pace
Rest 3 to 4 minutes then complete the Time Trial

Test (2km):
Complete a 2km row in the fastest time possible.

Record total time, also record your average per 500 meter pace. This pace will be used to dictate most of your rowing training sessions across the next 8 weeks.

Movement Cues: 
The best strategy is to hold a consistent pace throughout, start at a pace you think you can hold for the entire 2km, adjust this pace slightly throughout depending on how fatigued you feel. Maintain good technique (drive with the legs and finish the pull to the chest, and remember to breathe). Row as hard as you can the last 250 meters!

MEET YOUR COACHES

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Brent Fikowski

Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more. 

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Bobby Dee @ RAW Strength

Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.

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Jeremy Meredith

2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012. He went on to qualify and compete at regionals 5 more times before retiring from competitive fitness. With over a decade of competing in CrossFit®, Jeremy brings a unique skill set to coaching functional fitness.

WHAT OTHERS ARE SAYING ABOUT TRAIN YOUR WEAKNESS

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FREQUENTLY ASKED QUESTIONS

HOW IT WORKS

Starting immediately after your purchase, you'll receive access to the entire program. This easy to follow program will be yours forever. Simply commit 30 minutes, 3 times a week. You can access it on any device like your phone, tablet or computer.

SIMPLE 100% MONEY-BACK GUARANTEE

Simple, 30 Day - 100% Money Back Guarantee
Order your Train Your Weakness program by clicking the orange button below

TRAIN YOUR WEAKNESS: IMPROVE YOUR ENDURANCE

Order Your Program Now For Only $21

INSTANT ACCESS TO:

  • Week to Week Training Outlines
  • Coach's Notes
  • PDF Downloads Available For Each Session
  • Access Via App or Desktop
YES - I'M READY TO IMPROVE MY ENDURANCE! (Click or Tap Here)

SIMPLE 100% MONEY-BACK GUARANTEE

We offer a simple, 30 day, no questions asked, 100% money back guarantee. 
If you're unhappy with the programming, simply email us, and we'll gladly refund you.
Order risk free by clicking the orange button above