Who says you can't get a great workout in at low stroke rates? This workout will help you to build discipline and strength within your rowing stroke while getting your heart rate elevated into the fitness-building cardio zones! Utilizing rounds of 20 SPM and 16 SPM with a unique challenge to match pace, this workout is unlike any other out there!
EQUIPMENT: Rower and a positive attitude!
Up Next in "One & Done" Single Session Rows
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Rowing Strength "Reps" Row
One of the most important components of good rowing is understanding how to apply pressure to each rowing stroke. This workout will help you build strength in your rowing stroke and help you increase your ability to drive force behind each rowing stroke! This "rep" style workout will feature rowi...
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The Wave Rider
Get ready to "ride the waves" with this one! "The Wave Rider" workout will have you shift between intervals of 20 SPM and 24 SPM! Alternating each minute, the 20 SPM intervals, considered "off", will help you practice a controlled "STEADY" intensity, while the 24 SPM intervals, considered "on", w...
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The Climber
"The Climber" workout will focus on helping you develop efficiency as stroke rate increases. Starting at a low rate of 14 SPM and "climbing" all the way up to 32 SPM, shifting each minute, you'll feel this short workout kick into high gear quickly!
EQUIPMENT: rower and a positive attitude!
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