Welcome to the 12-week "SPRING" Into Rowing Challenge! This is a fun and challenging program to kick off the spring season! It's a great opportunity to hop back onto the rower if you've been off for awhile, or you're looking for another way to stay consistent with your journey!

This program is g...

Welcome to the FIRST workout in the Spring Into Rowing 12-Week Challenge!

Our first workout is our initial assessment to see where we are starting from! Your goal is to simply do your best, keep yourself honest, and see where your fitness is! There is no "good" or "bad" result! It's just where y...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have our first power workout of the program! This workout will focus on "2 minute rows" at high stroke rates! Your goal is to push yourself as much as you can on each row! Try to bring MORE power as the stroke rate increases!

WO...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have our first strength row of the program! This workout will focus on getting your rowing stronger at low stroke rates. When you can learn to row HARD at low rates, you can row FAST at high stroke rates!

WORKOUT:
4 min @ 18 SPM...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have our first cardio row of the program! This workout will focus on getting your heart and lungs pumping while focus control and subtle effort changes to make it much more involved than a "traditional cardio" row!

WORKOUT:
7 mi...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have a HYBRID row! This will combine multiple rowing focuses all into one workout. This workout is the "3 in 1" - where you'll put your focus into 3 different efforts throughout a continuous 20 minute row!

WORKOUT:
12 min @ 20 S...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back with another POWER row! We're revisiting our 2 minute rows from last week with a slight bump in overall intensity!

WORKOUT:
2 min @ 28 SPM | 1 min rest x 3
2 min @ 30 SPM | 1 min rest x 3
2 min @ 32 SPM

Goal: improve ef...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back with another STRENGTH row! We'll be continuing to focus on rowing a hard and strong 12 SPM, but with increased steady rates in between!

WORKOUT:
4 min @ 20 SPM (steady)
1 min @ 12 SPM (hard!)
x 4 rounds

Goal: row extra ...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have another cardio row! This workout build upon last week's cardio row, but this time with slightly increased stroke rates for the first and last 7-minute intervals! Time to push for MORE!

WORKOUT:
7 min @ 24 SPM
7 min @ 20 SPM...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have another HYBRID row! This will combine multiple rowing focuses all into one workout. This workout is a progression of the "3 in 1" - where this time around, we have more time at 20 SPM and a bit less time at 28 SPM!

WORKOUT:...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back with another POWER row! We're revisiting our 2 minute rows from last week with ANOTHER bump to our overall intensity!

WORKOUT:
2 min @ 30 SPM | 1 min rest x 3
2 min @ 32 SPM | 1 min rest x 3
2 min @ 34 SPM

Goal: improve...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back with another STRENGTH row! We'll be continuing to focus on rowing a hard and strong 12 SPM, but once again with increased steady rates in between!

WORKOUT:
4 min @ 22 SPM (steady)
1 min @ 12 SPM (hard!)
x 4 rounds

Goal:...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have another cardio row! This workout continues to build upon last week's cardio row, but this time with slightly increased stroke rates for the middle interval! Let's see if we can get more distance than last week!

WORKOUT:
7 m...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have our final HYBRID row for this first phase of training! This workout is a final progression of the "3 in 1" - where this time around, we have less time at 20 SPM and a bit more at 16 and 28 SPM!

WORKOUT:
11 min @ 20 SPM
6 mi...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back wither final POWER row for our first phase of the program! We're revisiting our 2 minute rows from last week with our final bump to our overall intensity!

WORKOUT:
2 min @ 32 SPM | 1 min rest x 3
2 min @ 34 SPM | 1 min r...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we're back with our final STRENGTH row of pour first phase of the program! We'll be continuing to focus on rowing a hard and strong 12 SPM, but once again with increased steady rates in between!

WORKOUT:
4 min @ 24 SPM (steady)
1 m...

Welcome back to the Spring Into Rowing 12-Week Challenge!

Today we have our final CARDIO row of our first phase of the program! Continuing the 7-7-7 format, the challenge this week is to start at a lower stroke rate than last week, but still aim to match or beat your total distance!

WORKOUT:
7 ...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on to Phase 2 and our 5th week!

For our first workout of Phase 2, it's time to test ourselves on how far we've come! Remember our first workout of the challenge? It's time to revisit it!

WORKOUT:
10 minutes @ 22 SPM
5 mi...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on to Phase 2 and our 5th week!

For our first power workout of Phase 2, we'll be working through a format called "equal on/offs"! Let's see how hard you can push 28 SPM for different durations with equal rest breaks!

WOR...

Welcome back to another workout in the Spring Into Rowing Challenge! We're back with Week 5, our first week in our second phase of training.

We're back with another strength workout, and this workout focuses on the key strength stroke rate of 16 SPM - and managing varying levels of effort at tha...

Welcome back to another workout in the Spring Into Rowing Challenge! We're back with Week 5, our first week in our second phase of training.

We're back with another cardio workout, and this workout is called the "trickle up". It's a unique challenge about steadily climbing stroke rate and intens...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on to Phase 2 and our 6th week! It's time to get to work...

Now that our assessment from last week is over, it's time to progress into our hybrid routine for this phase! This format is called "Build & Cruise", focusing on...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on Phase 2 and our 6th week!

For our second power workout of Phase 2, we'll be continuing to push through our "equal on/offs" routine! Let's see how hard you can push 30 SPM this week!

WORKOUT:
90 sec @ 30 SPM | 90 sec r...

Welcome back to another workout in the Spring Into Rowing Challenge! We're back with our second week of Phase 2!

We're back with another "force surge" workout focusing on alternating effort levels at the same stroke rate! Let's see if we can hold our "max" effort for longer!

WORKOUT:
1 min @ 16...