ROW-30: The Ultimate Rowing Experience
The ROW-30 Program was born from one of the most successful follow-along rowing programs ever created, ROW-20. Unlike ROW-20, ROW-30 looks to expand upon the fundamentals, drills, and combination of aerobic, strength, and power rows of the original program to provide more instruction, practice, and results than ever before!
This program is designed for beginner and intermediate rowers who are looking for a comprehensive experience on mastering rowing form and becoming a confident rowing athlete. You'll be equipped with all the tools you need to take your rowing however far you desire in your life. You'll master everything you need to know about form, aerobic training, resistances, pacing, and rowing metrics. After 10 weeks, you'll walk away from this program having 100% confidence in your rowing form and ability!
The program includes 30 workouts spread out across 10 weeks. 30 minutes for each workout and 3 workouts each week. Ideally, you want to spread these workouts out each week to every-other-day. My recommendation is to follow a Mon-Wed-Fri or a Tue-Thu-Sat pattern.
The workouts will range from technique practice, HIIT, fat-burning aerobic cardio, and much more. There is a lot to learn - and this is the best place to be for your first step into the rowing world!
-
ROW-30 #1: Week 1 Day 1 - Initial Assessment
Welcome to the ROW-30 Program! This program will take you on a rowing journey over the course of 10 weeks with 3 workouts each week. Each workout is 30-minutes and is designed to help you take your rowing from little to no experience all the way up to becoming a proficient, confident rowing athle...
-
ROW-30 #2: Week 1 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our second workout - and it's time to start working on our technique! There is a lot to learn with rowing technique, and pause drills are one of the best ways to start mastering the form!
We'll be alternating intervals of con...
-
ROW-30 #3: Week 1 Day 3 - Low Rate Work
Welcome back to another workout in the ROW-30 Program!
Today, we have our third workout - our first aerobic training row! This type of training is what will build up your fitness and burn calories!
We'll be focusing our cardio on fairly low stroke rates, ranging from 16 to 24 strokes per minute...
-
ROW-30 #4: Week 2 Day 1 - HIIT Workout
Welcome back to another workout in the ROW-30 Program!
Today, we have our 4th workout and it's time to start introducing HIIT. Also known as High Intensity Interval Training, HIIT workouts focus on periods of high intensity rowing followed by periods of easy, recovery rowing. Our first taste of ...
-
ROW-30 #5: Week 2 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 5th workout - and we're back with more "pause drills" to help us improve our rowing technique. In this workout, we'll be focusing our pauses on the "arms away" position which will provide you with a new challenge and focal...
-
ROW-30 #6: Week 2 Day 3 - Low Rate Build
Welcome back to another workout in the ROW-30 Program!
Today, we have our 6th workout - another aerobic training row! This workout will help us continue to build our fitness while getting in good practice with our technique!
This week, we're doing the reverse of the low rate work we did last we...
-
ROW30 #7: Week 3 Day 1 - HIIT Workout
Welcome back to another workout in the ROW-30 Program!
Today, we have our 7th workout - and we're back with more HIIT! You got an initial taste of what this type of workout entails last week. This week, it's all about improving the same workout!
This is the first time to learn about the importa...
-
ROW-30 #8: Week 3 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 8th workout - and we're back with more "pause drills" to help us improve our rowing technique. In this workout, we'll be focusing our pauses on the "half slide" position.
This type of pausing will be a bit more fatiguing ...
-
ROW-30 #9: Week 3 Day 3 - Low Rate Work v.2
Welcome back to another workout in the ROW-30 Program!
Today, we have our 9th workout - more aerobic training! We're going to keep pushing our limits and striving for more as we continue to build our fitness! This time, we're changing up the timing a bit! We'll practice two minutes at each strok...
-
ROW-30 #10: Week 4 Day 1 - 45-Second HIIT
Welcome back to another workout in the ROW-30 Program!
Today, we have our 10th workout - and we're back with more HIIT! And after today, you'll be one third of the way through the program! Congrats on all of your progress and hard work so far!
For this workout, we'll be changing up the interval...
-
ROW-30 #11: Week 4 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 11th workout - and we're taking a break from pause drills! Today, we're going to implement half stroke rowing - but without the pauses! This will help you train the proper rowing form for high rate rows in the future!
Wit...
-
ROW-30 #12: Week 4 Day 3 - Low Rate Build v.2
Welcome back to another workout in the ROW-30 Program!
Today, we have our 12th workout - more aerobic training! It's our last time with our "low rate work" workout! This is your final opportunity to push these low to moderate stroke rates to bring your best split/500m or watts so far with this s...
-
ROW-30 #13: Week 5 Day 1 - 45 Sec HIIT v.2
Welcome back to another workout in the ROW-30 Program!
Today, we have our 13th workout - and we're back with more 45-second HIIT! We had our first go at this last week... now, it's time to do it better!
We want to use this workout as another opportunity to review our metrics from last time in o...
-
ROW-30 #14: Week 5 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 14th workout - and we're implementing "arms and core only" rowing into our workout routine! This will feel strange at first, but practicing strokes with just your torso and arms is a great way to build power and "feel" in ...
-
ROW-30 #15: Week 5 Day 3 - Assessment
Welcome back to another workout in the ROW-30 Program!
Today, we have our 15th workout - and after today, you will be officially half-way through the program! You should be proud!
This row will look quite familiar... as it's the same row we did on Day 1! After over a month of training and pract...
-
ROW-30 #16: Week 6 Day 1 - Pressure Switch-Up
Welcome back to another workout in the ROW-30 Program!
Today, we have our 16th workout - and it's time we officially move into the second half of the program! We're introducing a bunch of new workouts for this second phase, so get excited!
Today's workout will focus on trying to maintain the sa...
-
ROW-30 #17: Week 6 Day 2 - Technique
Welcome back to another workout in the ROW-30 Program!
Today, we have our 17th workout - and we're back with more technique training. This time, in the form of "arms only" practice! Getting in some intervals of only the arms will help you further develop your rowing IQ and the relationship our a...
-
ROW-30 #18: Week 6 Day 3 - High Rate Work
Welcome back to another workout in the ROW-30 Program!
Today, we have our 18th workout - and we're back with more sprints! This time, with the highest stroke rates we've seen in the program so far!
For this workout, you'll alternate intervals of steady, easy rowing with short bouts of high inte...
-
ROW-30 #19: Week 7 Day 1 - Same Rate Shifts
Welcome back to another workout in the ROW-30 Program!
Today, we have our 19th workout - and we're back with a combination of aerobic and technique training!
For this workout, we'll continue to develop our understanding of the relationship between effort, stroke pressure, and stroke rate, as we...
-
ROW-30 #20: Week 7 - Day 2 - "Feet Out" Practice
Welcome back to another workout in the ROW-30 Program!
Today, we have our 20th workout - and it's time to try something totally new!
For this workout, we'll be honing our rowing technique through "feet out" rowing. That means we are foregoing our foot straps today, which will require much more ...
-
ROW-30 #21: Week 7 Day 3 - High Rate Work v.2
Welcome back to another workout in the ROW-30 Program!
Today, we have our 21st workout - and we're back with more sprints! This time, we're bumping up the stroke rates even more than last week!
For this workout, you'll alternate intervals of steady, easy rowing with short bouts of high intensit...
-
ROW-30 #22: Week 8 Day 1 - Classic Build
Welcome back to another workout in the ROW-30 Program!
Today, we have our 22nd workout - and we're back today with a classic rowing workout!
For this workout, we'll be building up stroke rate and power every 5 minutes. We'll be spending more time at moderate to high stroke rates than we have in...
-
ROW30 #23: Week 8 Day 2 - Resistance Training
Welcome back to another workout in the ROW-30 Program!
Today, we have our 23rd workout - and it's time to finally address the concept of rowing "resistances"
For this workout, we'll be playing around with the different resistance settings on our rower. We'll experience how the resistance settin...
-
ROW-30 #24: Week 8 Day 3 - High Rate Work v.3
Welcome back to another workout in the ROW-30 Program!
Today, we have our 24th workout - and we're back with more sprints! This time, we're bumping up the stroke rates even more than last week!
For this workout, you'll alternate intervals of steady, easy rowing with short bouts of high intensit...
