30-second POWER Interval Training
"One & Done" Single Session Rows
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11m
Learning to generate high power on the rowing machine takes practice - and in this workout, you'll be practicing generating power through 30 second intervals! When practicing power, it needs to be practiced with control and discipline in order to build up to your true potential! This workout will challenge you to combine maximum intensity with disciplined rowing!
EQUIPMENT: rower, towel, hydration, and a positive attitude!
Up Next in "One & Done" Single Session Rows
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The 20-20 Cardio Row
The 20-20 row is one of the best ways to improve your cardiovascular fitness! This row is 20 minutes, rowing at 20 SPM at a steady, controlled pace! The aim is to hold a consistent, challenging but sustainable, pace throughout the entire row. This workout will help you build discipline and contro...
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BUILD: Low Stroke Rate Climb (PROG. 1)
There is no better way to improve endurance and build confidence on the rower than with stroke rate builds. This workout will keep the rates low and build throughout - allowing you to challenge yourself while practicing good technique!
WORKOUT:
5 min @ 18 SPM
5 min @ 20 SPM
5 min @ 22 SPM
5 min ... -
40-Minute Stroke Rate-Focused Row
Get ready for a long, high-calorie burning workout with this one! Join me as I guide you through 8 5-minute continuous workouts building up stroke rates and controlling stroke intensity!
EQUIPMENT: rower & a positive attitude!
