Rowing Resistance Training Program
What resistance should you use on your rower? How about ALL OF THEM! This program is specifically designed to help you get the most out of your rower's resistance settings through a variety of fun workouts to help you build, strength, stamina, and confidence on the rower! This is a 4-week program that focuses on 3 progressive workouts per week and suitable for all rowing skill levels!
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Resistance Training - WORKOUT 1 - Classic Build
Welcome to the first workout in the Rowing Resistance Training Program! In this workout, we'll get exposure to a variety of resistance levels in an attempt to become acclimated to HOW resistance levels change our rowing intensity!
WORKOUT:
2 min @ minimal resistance - 20 SPM
2 min @ easy resista... -
Resistance Training - WORKOUT 2 - Strength Sets
Welcome the second workout in the Rowing Resistance Training Program! In this workout, we'll be aiming to row as if we were "lifting weights" with plenty of active recovery in between "sets"!
WORKOUT:
2 min @ minimal resistance - 18 SPM
1 min @ challenging resistance - 14 SPM
x 6 -
Resistance Training - WORKOUT 3 - Rolling Hills
Welcome back to another workout in the Rowing Resistance Training Program! In this workout, we'll be working on intervals involving combinations of resistance and stroke rate changes!
WORKOUT:
1 min @ minimal resistance - 18 SPM
1 min @ easy resistance - 26 SPM
1 min @ minimal resistance - 18 SP... -
Resistance Training - WORKOUT 4 - Classic Build v.2
Welcome to the fourth workout in the Rowing Resistance Training Program! In this workout, we'll be taking away our "minimal" resistance intervals and replacing it with a "very challenging" resistance intervals!
WORKOUT:
2 min @ easy resistance (20 SPM)
2 min @ moderate resistance
2 min @ challen... -
Resistance Training - WORKOUT 5 - Strength Sets v.2
Welcome to the fifth workout in the Rowing Resistance Training Program! In this workout, we'll be aiming to increase the challenge and intensity of our "heavy" intervals!
WORKOUT:
2 min @ minimal resistance - 18 SPM
1 min @ challenging resistance (more than last time) - 14 SPM
x 6 -
Resistance Training -WORKOUT 6 - Rolling Hills v.2
Welcome to the sixth workout in the Rowing Resistance Training Program! In this workout, we'll be bumping up our stroke rates from last time!
WORKOUT:
1 min @ minimal resistance - 18 SPM
1 min @ easy resistance - 28 SPM
1 min @ minimal resistance - 18 SPM
1 min @ moderate resistance - 26 SPM
1 m... -
Resistance Training - WORKOUT 7 - Classic Build v.3
Welcome to the seventh workout in the Rowing Resistance Training Program! In this workout, we'll be bumping up our stroke rates from last time to challenge our effort and aim for our furthest distance overall!
WORKOUT:
2 min @ easy resistance (22 SPM)
2 min @ moderate resistance
2 min @ challeng... -
Resistance Training - WORKOUT 8 - Strength Sets v.3
Welcome to the eighth workout in the Rowing Resistance Training Program! In this workout, we'll be bringing our HARDEST & HEAVIEST work at 14 SPM yet!
WORKOUT:
2 min @ minimal resistance - 18 SPM
1 min @ challenging resistance (EVEN MORE) - 14 SPM
x 6 -
Resistance Training - WORKOUT 9 - Rolling Hills v.3
Welcome to the ninth workout in the Rowing Resistance Training Program! In this workout, we'll be bumping up our stroke rates EVEN MORE for our biggest challenge yet!
WORKOUT:
1 min @ minimal resistance - 18 SPM
1 min @ easy resistance - 30 SPM
1 min @ minimal resistance - 18 SPM
1 min @ moderat... -
Resistance Training - WORKOUT 10 - Classic Build v.4
Welcome to the tenth workout in the Rowing Resistance Training Program! In this workout, we'll be bumping up our stroke rates one final time to bring our absolute best for this final build routine!
WORKOUT:
2 min @ easy resistance (24 SPM)
2 min @ moderate resistance
2 min @ challenging resistan... -
Resistance Training - WORKOUT 11 - Strength Sets v.4
Welcome to the eleventh workout in the Rowing Resistance Training Program! In this workout, we'll face our biggest challenge yet with less rest and more working intervals! Time to truly test your rowing strength!
WORKOUT:
1 min @ minimal resistance - 18 SPM
1 min @ challenging resistance - 14 SP... -
Resistance Training - WORKOUT 12 - Rolling Hills v.4
Welcome to the final workout in the Rowing Resistance Training Program! This final workout will provide you with our most challenging workout to truly test your ability to perform with all of the different resistance settings on your rower!
WORKOUT:
1 min @ minimal resistance - 18 SPM
1 min @ ea...
