Welcome to the first workout in the 2025 Summer Rowing Challenge! I hope you're excited to get into your best rowing shape over the course of the next 8 weeks!

Our first workout is an assessment to check our baseline fitness and rowing ability! This will give us a tangible starting point to comp...

Welcome to Week 1 Day 2 in the 2025 Summer Rowing Challenge! Now that we've got our initial assessment out of the way, it's time to get to training!

Today's workout is going to help us work on building more efficiency within each stroke by practicing intervals of HARD rowing and intervals of MOD...

Welcome to Week 1 Day 3 in the 2025 Summer Rowing Challenge!

Today's workout focuses on HIIT sprints! These types of intervals help to improve not just our physical fitness, but our mental toughness as well! Don't put too much pressure on yourself this first time through - just show up and do yo...

Welcome to Week 2 Day 1 in the 2025 Summer Rowing Challenge! Congrats on making it through your first week of the program! You've proven to yourself that you can commit - and now, it's all about putting in the work consistently over the next few weeks. So, let's get to work!

Today's workout is g...

Welcome to Week 2 Day 2 in the 2025 Summer Rowing Challenge!

Today, we're revisiting our same row we did for Day 2 last week! We'll be working with 20 SPM yet again for intervals of HARD and MODERATE rowing. This is a great opportunity to go in with the mindset to make this row ""better than las...

Welcome to Week 2 Day 3 in the 2025 Summer Rowing Challenge!

We're back with more HIIT sprints! We're getting another shot at the same sprint workout as we first practiced last week! Give it another go and see if you can do it "better than last time"!

WORKOUT:
90 sec EASY rowing
30 sec @ 26 SPM...

Welcome to Week 3 Day 1 in the 2025 Summer Rowing Challenge! You've made it a full two weeks! Epic work. Let's keep that momentum going and continue to bring our best for each workout this week!

We're back this week with more practice on our rate shifting workout we saw last week! With this bein...

Welcome to Week 3 Day 2 in the 2025 Summer Rowing Challenge!

Today, we're going to progress our HARD/MODERATE routine we've been practicing these last two weeks! This time, we're going to increase the stroke rate during the HARD minutes while maintaining 20 SPM for the MODERATE minutes. Can you ...

Welcome to Week 3 Day 3 in the 2025 Summer Rowing Challenge!

It's time to STEP IT UP with our HIIT sprints! We're bumping up the strokes per minute (s/m) with an attempt to use our improved fitness, technique, and progressive mindset to shoot for a better split/500m or watts for the sprint porti...

Welcome to Week 4 Day 1 in the 2025 Summer Rowing Challenge! You've made it a FULL 3 weeks!! That is something to be proud of. Let's keep the momentum rolling!

We're going to flip our rate shifting routine on its head today! Switching up the rates, with more time at higher rates, less time at lo...

Welcome to Week 4 Day 2 in the 2025 Summer Rowing Challenge!

Today, we're going to continue to progress our HARD/MODERATE routine we've been working on! This time, we're going to increase the stroke rate during the HARD minutes from 22 to 24 SPM! All while maintaining the same intensity and rate...

Welcome to Week 4 Day 3 in the 2025 Summer Rowing Challenge!

We are once again RAMPING up the intensity with our HIIT sprints! We're getting better...we're getting more technical... all of this means we need to keep pushing for more! And that's what we're going to do today with 30 SPM!

WORKOUT:...

Welcome to Week 5 Day 1 in the 2025 Summer Rowing Challenge! CONGRATS! You've made it halfway through the program, officially!

I hope you're ready to keep the energy high and the progressions going! Because things are only going to get more intense!

What we're going to see today, to kick off th...

Welcome to Week 5 Day 2 in the 2025 Summer Rowing Challenge!

Today, we're taking our effort shifts and splitting them up further! This challenge is going to require a lot more focus and intention as we work through 4 distinct efforts, rather than just two!

WORKOUT:
1 min EASY @ 20 SPM
1 min MOD...

Welcome to Week 5 Day 3 in the 2025 Summer Rowing Challenge!

We are once again, that's right... ONCE AGAIN, RAMPING up the intensity with our HIIT sprints! We're getting better...we're getting more technical... all of this means we need to keep pushing for more! And that's what we're going to do...

Welcome to Week 6 Day 1 in the 2025 Summer Rowing Challenge! We've got another tough week of progressions to work through!

We're putting a new spin on our decreasing stroke rate workout by making all of the timed intervals even! This will provide a unique challenge with slightly less time at hig...

Welcome to Week 6 Day 2 in the 2025 Summer Rowing Challenge!

I'm sure it goes without saying how challenging it was last week to manage 4 different and distinct rowing intensities... It's not an easy ask! And so for today, you get a chance to "do it better" than last time. Try to fine-tune those...

Welcome to Week 6 Day 3 in the 2025 Summer Rowing Challenge!

You probably guessed it.. but as scary as it might sound, it's true. We're bumping up the rate cap once again to 34 SPM! This is a great time for me to clarify as your coach that it is OK if you don't perfectly hit the stroke rates. Ju...

Welcome to Week 7 Day 1 in the 2025 Summer Rowing Challenge! It's our second-to-last week in the program!! This is the last time we'll see all three of our current progression workout routines - so let's continue to dig deep and attack them the best we can!

We're taking our big variety of stroke...

Welcome to Week 7 Day 2 in the 2025 Summer Rowing Challenge!

Now that you've had two weeks of practice with the Multiple Effort Shifts routine, it's time to bump up the challenge by trying to manage 4 distinct intensities with MORE stroke rate than last time!

WORKOUT:
1 min EASY @ 22 SPM
1 min ...

Welcome to Week 7 Day 3 in the 2025 Summer Rowing Challenge!

This is officially our final time working with this sprint routine!! Your last chance to give it all you've got... and we've got one big objective: see your BEST watts or your BEST split/500m you've seen in the program!

I'm allowing y...

Welcome to Week 8 Day 1 in the 2025 Summer Rowing Challenge! It's officially our FINAL WEEK in the program! That means we've got a couple more progression workouts - and then of course, the final assessment! It's time to dig deep and bring our best for this final week!

Today, we're taking our tw...

Welcome to Week 8 Day 2 in the 2025 Summer Rowing Challenge! This is our second to last workout - and it's time to bring all we've got with our final progression-focused routine!

It's our last go with "effort shifts" - and we're bumping the stroke rate across the board... One. Final. Time! Can y...

Welcome to the FINAL workout in the 2025 8-Week Summer Rowing Challenge!

What a journey it's been... and here we are! The final day! It's time to bring it all together as we revisit our initial assessment with a goal to beat our overall distance, average watts, and average split/500m!

All of th...