ROW-20 Fitness Program
ROW-20 is my 20-day rowing coaching program that I've used with hundreds of clients from around the world over the past few years to transform anyone's rowing, regardless of fitness level, into the best possible version it can be! I am so thrilled to be able to bring this program to JUST ROW to allow you all to experience just how fun and amazing this program truly is!
This 20 day program consists of a variety of assessment, cardio, HIIT, technique, and fusion workouts perfectly structured to allow you to walk away from the 20 days with tangible results and improvements to your rowing and your overall fitness. The program is structured to be followed 5 days in a row, followed by 2 days of rest/recovery. This will alow you to complete the 20 days in exactly one month!
See you in ROW-20!
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ROW-20 - Day 1 - Initial Assessment
Welcome to the first workout of ROW-20! This is our initial assessment to gauge where we are for the start of the program!
WORKOUT:
20 minutes rowing @ 22 SPMWhen you are finished, be sure to record down your total distance as well as your average watts and/or average pace per 500 meters.
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ROW-20 - Day 2 - Pause Drills @ The Finish
Welcome to Day 2 of ROW-20! Today we're going to be working with Pause Drills which will help you better understand rowing technique by pausing the stroke to give you extra time to focus!
WORKOUT:
1 min continuous rowing @ 20 SPM
1 min pauses @ The Finish
x 10 -
ROW-20 - Day 3 - 1-Min HIIT Intervals
Welcome to Day 3 of ROW-20! This workout is about implementing the technique work from Day 2 into HIIT intervals! Keeping the stroke rate lower than a traditional HIIT workout, you'll have to be intentional to bring more force per stroke to properly challenge yourself!
WORKOUT:
1 min rowing @ 24... -
ROW-20 - Day 4 - Row Strength Build
Welcome to Day 4 of ROW-20! This workout will help you improve your rowing efficiency by working on maintaining "boat speed" aka split/500m as stroke rate decreases!
WORKOUT:
8 min rowing @ 24 SPM
7 min rowing @ 20 SPM
5 min rowing @ 16 SPM -
ROW-20 - Day 5 - Speed Build
Welcome to Day 5 of ROW-20! This workout will implement all of the work and practice that we've had so far into a fun rate/speed build! Challenge yourself to increase your watts / improve your split/500m as stroke rate increases!
WORKOUT:
6 min rowing @ 18 SPM
5 min rowing @ 20 SPM
4 min rowing ... -
ROW-20 - Day 6 - Low Rate Shuffle
Welcome to Day 6 of ROW-20! This workout will help use practice working on rowing hard and consistently at low stroke rates!
WORKOUT:
5 min rowing @ 16 SPM
5 min rowing @ 18 SPM
5 min rowing @ 16 SPM
5 min rowing @ 14 SPM -
ROW-20 - Day 7 - Pause Drills v.2
Welcome to Day 7 of ROW-20! This workout will bring us back to "pause drills" to practice our technique with focused pauses, but this time at "arms & core"!
WORKOUT:
1 min rowing @ 20 SPM
1 min pause @ arms & core
x 10 -
ROW-20 - Day 8 - 1' HIIT v.2
Welcome to Day 8 of ROW-20! This workout brings us back to our HIIT training! The first time through, we rowed at 24 SPM! This time around, we are bumping things up to 26 SPM - but NOW you have a lot more rowing technique under your belt! Aim for MORE than last time!
WORKOUT:
1 min rowing @ 26 S... -
ROW-20 - Day 9 - Feet Out Rowing
Welcome to Day 9 of ROW-20! This workout is all about NOT relying on our rowing foot straps to support our rowing! Especially for beginners, we can become heavily reliant on our footstraps - but GOOD rowing can be done without the straps! So its time to strap in... oh, wait... time to strap OUT!
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ROW-20 - Day 10 - 30-Sec HIIT!
Welcome to Day 10 of ROW-20! This workout takes our HIIT rowing to the next level! We'll hit stroke rates that we haven't hit so far in the program - and as a show of improved rowing here at the halfway point in the program, the goal is to bring your BEST watts and/or split/500m yet!
WORKOUT:
30... -
ROW-20 - Day 11 - Full/Half Slide Rowing
Welcome to Day 11 of ROW-20! This workout will help up develop our rowing efficiency at different stroke lengths! This will translate over to your ability to perform at an even higher level at high stroke rates!
WORKOUT:
2 min rowing @ 20 SPM FULL SLIDE
2 min rowing @ 20 SPM HALF SLIDE
x 5 -
ROW-20 - Day 12 - 3-Min Anaerobic Rows
Welcome to Day 12 of ROW-20! This workout is gonna be a tough one as we push HIGH stroke rates with LONG duration rowing! Oof! This one is gonna burn more than any other workout if you push yourself correctly - but the good news is that you are READY to do that! All your training is going to play...
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ROW-20 - Day 13 - 20:16 Aerobic Row
Welcome to Day 13 of ROW-20! After an intense workout for Day 12, it's time to dial things back a bit and practice some steady rowing and technique! This is a fun twist on a traditional "steady state" workout!
WORKOUT:
1 min rowing @ 20 SPM
1 min rowing @ 16 SPM (match your intensity)
x 10 -
ROW-20 - Day 14 - MAX SPRINTS!
Welcome to Day 14 of ROW-20! Today is the big day to bring your BEST efforts on the rower so far in the program! It's your time to shine as you maximize your sprinting potential through these super short HIIT intervals designed to help you see your best pace/500m and highest watts ever!
WORKOUT:...
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ROW-20 - Day 15 - Drive Harder, Not Faster
Welcome to Day 15 of ROW-20! This aerobic workout puts a twist on the traditional "20 minutes at 20 SPM" style workout that a lot of high-level rowing programs use! The focus is on practicing building up force in your rowing stroke while keeping the stroke rate the same!
WORKOUT:
2 min rowing @ ... -
ROW-20 - Day 16 - Reverse Climb
Welcome to Day 16 of ROW-20! Remember the BIG rate climb workout we had in the first week of the program?! It's time to bring it back, but in reverse! The ultimate opportunity for you to see how far you've come with your rowing technique and efficiency!
WORKOUT:
2 min rowing @ 26 SPM
3 min rowin... -
ROW-20 - Day 17 - The Final HIIT Workout
Welcome to Day 17 of ROW-20! This is our final HIIT workout in the program! A truly grueling test of your power output working through challenging 40-second intervals!
WORKOUT:
40 sec rowing HARD
40 sec rowing recovery
26 - 30 - 34 SPM, 5 rounds at each rate -
ROW-20 - Day 18 - Pause Drill Recovery
Welcome to Day 18 of ROW-20! This workout will bring together our previous practice with pause drills while introducing one final "pause"! This is one of the best things we can do to allow our bodies to fully recover before the big day for DAY 20!
WORKOUT:
1 minute rowing @ 20 SPM
1 minute "paus... -
ROW-20 - Day 19 - The Final Prep
Welcome to Day 19 of ROW-20! This is our final preparation day to get ready to BRING IT for Day 20. This is our chance to simply "row it out" and recover our body while mentally prepping ourselves for the big finale!
WORKOUT:
20 minutes rowing @ 18 SPM -
ROW-20 - Day 20 - The Final Assessment
Welcome to the final day of ROW-20! It's time to put together everything we've been working on and practicing over the last month. It's your time to shine and show yourself what you're truly made of!
WORKOUT:
20 minutes rowing @ 22 SPM
