ROW-30 #1: Week 1 Day 1 - Initial Assessment
ROW-30: The Ultimate Rowing Experience
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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 athlete! All while getting into great shape and improving upon all aspects of your rowing fitness!
Today, we have our first workout - a simple assessment to test our current rowing and fitness level. By seeing where we are now, we get the starting objective measure of our rowing, which will allow us to see just how far we'll go in the program. Your job is to row as hard as you can at 25 SPM for 30 minutes Are you ready to bring it?!
WORKOUT:
30 minutes rowing @ 25 SPM
GOAL:
Row as hard and as far as you can at 25 strokes per minute!
Up Next in ROW-30: The Ultimate Rowing Experience
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ROW-30 #2: Week 1 Day 2 - Technique
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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...
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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...
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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 ...
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