Welcome to the first CARDIO workout in the Fresh Start Workout Program! I hope you're excited for the journey ahead as we row through 8 weeks of progressions!

Things will start off fairly basic (after all, it's a fresh start), but be ready for more intense progressions as the program moves forwa...

Welcome to the first HIIT workout in the Fresh Start Program! I hope you're ready to row! For this first progression, we will be working through a simple format of "1 minute on 1 minute off". Keep in mind, this workout will build over the upcoming weeks! This is just week 1!

WORKOUT:

1 min rowi...

Welcome to the first technique workout of the 8-Week Fresh Start Program! This first workout will bring things back to the basics, The Pick Drill, and help you better your rowing form and technique by breaking down the stroke piece by piece!

WORKOUT:
1 min "arms only"
1 min "arms & core"
1 min "...

Welcome to the second CARDIO workout in the Fresh Start Workout Program! Are you ready to hit those 4-minute rows again?!

This time around, we'll be bumping up the stroke rates from 16/20 to 18/22 SPM! This change might seem slight, but it's just the right amount of progression for you to see so...

Welcome to the second HIIT workout in the Fresh Start Program! Look familiar? That's because it's very similar to our first HIIT workout - but this time around, we're working with a few more intervals and working on being even more consistent than last time!

WORKOUT:

1 min rowing @ 26 SPM
1 min...

Welcome to the second technique workout of the 8-Week Fresh Start Program! We will continue to build up our technique and efficiency through the Pick Drill, but with an added goal-challenge during the full strokes! Let's put in the reps to get better today!

WORKOUT:
1 min "arms only"
1 min "arms...

Welcome to the third CARDIO workout in the Fresh Start Workout Program! We're back with more 4-minute rows - your new favorite, right?!

This time around, we'll be bumping up the stroke rates from 18/22 to 20/24 SPM! Similar to the last workout's stroke rate shift - this change might seem slight,...

Welcome to the third HIIT workout in the Fresh Start Program! HOLD UP! You might be wondering... "less intervals?" That's right! We're back to 6 rounds of 1 minute on 1 minute off once again - but this time, at 28 SPM!

With less rounds and a higher stroke rate, we're looking for A LOT more effor...

Welcome to the third technique workout of the 8-Week Fresh Start Program! We will continue to build up our technique and efficiency through the Pick Drill, but with an added goal-challenge during BOTH the half and full strokes! Let's put in the reps to get better today!

WORKOUT:
1 min "arms only...

Welcome to the fourth CARDIO workout in the Fresh Start Workout Program! Today, we get to truly test ourselves and our progress so far!

The aim is to row at 18, 20, 22, and 24 SPM with the intention of beating our previous 4-minute averages for each of those stroke rates that you've rowed in th...

Welcome to the fourth HIIT workout in the Fresh Start Program! We're back to 9 rounds of 1 minute on 1 minute off once again - but this time, at 28 SPM!

It's time to practice matching intensity while increasing the total workout volume once again! Don't overthink it and just DO THE WORK!

WORKOU...

Welcome to the fourth technique workout of the 8-Week Fresh Start Program! We will continue to build up our technique and efficiency through the Pick Drill, but with a new goal-challenge during BOTH the half and full strokes once again!

WORKOUT:
1 min "arms only"
1 min "arms & core"
1 min "half ...

Welcome to the fifth CARDIO workout in the Fresh Start Workout Program! A new chapter begins as we amp up our workout progression!

We're taking things back to the 16 and 20 SPM days... remember those? But this time, we're taking our a lot of the rest breaks. This is a classic form of aerobic car...

Welcome to the fifth HIIT workout in the Fresh Start Program! We are breaking new ground as we reach into 30 SPM for this workout's intervals!

The plan stays the same! 1 minute of work, 1 minute of rest! Time to add intensity and extra effort as we strive for more intense, yet consistent interva...

Welcome back to another Technique workout in the 8-Week Fresh Start Program! Today, we are flipping the Pick Drill in reverse! Literally!

This is another great opportunity to piece together the rowing stroke while allowing you to focus on one small aspect of the full stroke at a time!

WORKOUT:
...

Welcome to the sixth CARDIO workout in the Fresh Start Workout Program!

We're once again revisiting the 10-minute rows as we advance our stroke rates from 16/20 SPM to 18/22 SPM!

WORKOUT
5 min rowing @ 18 SPM
5 min rowing @ 22 SPM
1 min active recovery rowing
x 2

Welcome to the 6th HIIT workout in the Fresh Start Program! We are revisiting 30 SPM for added intervals!

The plan stays the same! 1 minute of work, 1 minute of rest! Time to add intensity and extra effort as we strive for more intense, yet consistent intervals!

WORKOUT:

1 min rowing @ 30 SPM
...

Welcome back to another Technique workout in the 8-Week Fresh Start Program! We are once again revisiting the Reverse Pick Drill for more practice and with just a bit more added intensity! Let's see if you can push your cardio a bit more during the full stroke sequence!

WORKOUT:
1 min Legs Onl...

Welcome to the seventh CARDIO workout in the Fresh Start Workout Program!

We're once again revisiting the 10-minute rows as we advance our stroke rates from 18/22 SPM to 20/24 SPM!

WORKOUT
5 min rowing @ 20 SPM
5 min rowing @ 24 SPM
1 min active recovery rowing
x 2

Welcome to the 7th HIIT workout in the Fresh Start Program! It's time to hit our highest SPM of the program!

Cranking things up to 32 SPM will require you to dig as deep as you can to bring your BEST splits ever so far! You've trained for this and you're ready!! Let's see what you've got!!

WORK...

Welcome back to another Technique workout in the 8-Week Fresh Start Program! It's time once again to revisit the Reverse Pick Drill! We are continuing to challenge our cardio and technique even more with increased rate this time around - but all of your training and practice

WORKOUT:
1 min Leg...

Welcome to the final CARDIO workout in the Fresh Start Workout Program!

It's time to put it all together! In this final progression, you'll be rowing through 20 minutes NON-STOP at all of the stroke rates we've been working with to truly test just how far your cardio fitness has improved!

WORK...

Welcome to the FINAL HIIT workout in the Fresh Start Program! Get ready for the most intense workout of the program!!

It's time to build off of our previous work at 32 SPM and dig deep to string together 10 consistent, max effort intervals at 32 SPM! You've worked hard to get to this point... no...