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!
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ROW-30 # 25: Week 9 Day 1 - Classic Build v.2
Welcome back to another workout in the ROW-30 Program!
Today, we have our 25th workout - and we're back today to redo our Classic Build workout from last week!
For this workout, we get another shot at the intense rate build row from last week! It's a tough one to pace... so, this is your chance...
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ROW-30 #26: Week 9 Day 2 - Combo Pause Drills
Welcome back to another workout in the ROW-30 Program!
Today, we have our 26th workout - and it's time to combine our variety of pause drills all into one workout!
For this workout, we'll get practice at all of the major "pause position" points that we've practiced over the course of the progra...
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ROW-30 #27: Week 9 Day 3 - High Rate Work v.4
Welcome back to another workout in the ROW-30 Program!
Today, we have our 27th workout - and we're back with more sprints! This time, we're bringing our highest rate yet!
For this final high rate workout, we'll be pushing the absolute limit with 36 strokes per minute! This is your time to shine...
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ROW-30 #28: Week 10 Day 1 - The Ultimate Build
Welcome back to another workout in the ROW-30 Program!
Today, we have our 28th workout - and we're going to challenge ourselves with the hardest stroke rate building workout in the program!
For this workout, we test ourselves with one of the most challenging workouts in the program! We'll build...
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ROW-30 #29: Week 10 Day 2 - Technique Reflections
Welcome back to another workout in the ROW-30 Program!
Today, we have our 29th workout - and it's time to reflect on the technique we've learned over the last few months!
For this workout, we reflect on the variety of technique cues we've tried to practice and implement over the course of the p...
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ROW-30 #30: Week 10 Day 3 - The Final Assessment
Welcome back to another workout in the ROW-30 Program!
Today, we have our 30th and final workout in the program. Congratulations on making it to this point. Now, it's your time to shine! Your chance to combine all of your learning, improved fitness, and willingness to push through the tough time...
