The Wave Rider
"One & Done" Single Session Rows • 23m
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", will challenge you to increase your stroke power and effort! It is a great workout to help you practice holding steady and consistent between shifting intervals all throughout one, continuous 20-minute effort! With "waves" of changing intensity, you'll be sweating after this one!
EQUIPMENT: rower and a positive attitude!
Up Next in "One & Done" Single Session Rows
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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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30-second POWER Interval Training
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...
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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...
