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 "trickle up" cardio workout. Let's step up the intensity and stroke rates ever so slightly!

WORKOUT:
4 min @ 17 SPM
4 min @ 18 SPM
4 min @ 19 SPM
4 min @ 20 S...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on to Phase 2 and our 7th week!

We're back with another "Build n Cruise" workout with a bump to our stroke rates from last week! Let's see if we can have a strong build up, then a steady cruise with more intensity than la...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on Phase 2 and our 7th week!

For our next 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 with another bump to strike rate! 32 SPM this week!

WOR...

Welcome back to another workout in the Spring Into Rowing Challenge! We're back with our third 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 once again!

WORKOUT:
...

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

We're back with another "trickle up" cardio workout. Let's step up the intensity and stroke rates ever so slightly once again!

WORKOUT:
4 min @ 18 SPM
4 min @ 19 SPM
4 min @ 20 SPM
4 ...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on to Phase 2 and our 8th week!

We have our FINAL "Build n Cruise" workout with a bump to our stroke rates from last week! How far can we push things? Can you finish with your FURTHER distance out of all of the weeks?

WO...

Welcome back to another workout in the Spring Into Rowing Challenge! We're on Phase 2 and our 7th week!

For our next 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 with another bump to strike rate! 32 SPM this week!

WOR...

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

Our final "force surge" workout is here! And it's time to push 16 SPM as HARD as we can! Let's see if we can get our best distance out of all of the strength workouts for this phase!

W...

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

The final "trickle up" workout is here! And guess what? We're trickling up one more time - adding 1 SPM more to all of the work we've done!

The ball is in your court! It's time to try ...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

You've come a long way to get to this point and I hope you're excited for the next batch of workouts to practice and progress through! This first hybrid workout will be focusing on the most extreme of stroke rate changes - let's see...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

We're onto our first power workout of the new phase! This one is called "power up", and the goal is to maintain the same power as the durations go UP! Can you hop the SAME intensity throughout?

WORKOUT:
30 sec @ 32 SPM | 60 sec res...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

Time for our first strength workout of the new phase! "Through the sludge" is all about maintaining as much intensity as possible in our rowing as the stroke rate gets slower and "sludgier"!

WORKOUT:
5 min @ 20 SPM
5 min @ 18 SPM
5...

Welcome to the final "new" workout of Phase 3!

We have our cardio-focused row - which is all about practicing steady consistency! I know, I know... not the MOST exciting thing in the world! BUT it's the bread and butter of good rowing, athleticism, and performance! This is what the pros do all d...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

We're on to week 10! Time to progress our "start stop" format from last week with a fairly significant twist! We're bumping up our "stop" stroke rate by +4 SPM! Let's aim for a lot more distance than last week!

WORKOUT:
1 min @ 28 ...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

We're back with more "power up"! And for the first time ever in the program... we're NOT going to be changing anything to this row this week! Last week's row was incredible tough to "do right", and this week is all about being more ...

Welcome to Phase 3 of the Spring Into Rowing Workout Challenge!

It's time to work "through the sludge" once again with a shift down in stroke rate compared to last week! This has a tricky challenge... how close can you get to your total distance from last week? Let's see just how much strength w...

Welcome to the final "new" workout of Phase 3!

As promised, we're adding more duration to our cardio row this week! It's the same type of "steady focus" as last time, but with extra duration! Do your best to keep as close your pace/500m or watts as you had from last week and just hold it longer!...

We're on to week 11! And we've got an interesting variation to our Start/Stop format this week where we are bring back down our "stop" rate from 16 to 14 SPM with the challenge being to see how close you can get to matching last week's distance! Let's see how you do!

WORKOUT:
1 min @ 28 SPM
1 mi...

Welcome back to Phase 3 of the Spring Into Rowing Workout Challenge!

Time for some more "power up" work! This week, we're going to challenge ourselves to work through the same intervals as last time, but instead of 32 SPM, we'll be working with only 30 SPM! Take time to review your pace/500m or ...

Welcome back to Phase 3 of the Spring Into Rowing Workout Challenge!

This will be our final time to row our "through the sludge" workout! This week it's a repeat of last week's routine! Let's see if you can row more consistently or even beat your average pace/500m or watts!

WORKOUT:
5 min @ 18 ...

Welcome back to Phase 3!

We're back with our cardio row! And today, we're pushing new limits! We're going nice and steady for 30 minutes at 20 strokes per minute! An extra 5 minutes from last week - let's see if we can maintain a nice, steady intensity throughout!

WORKOUT:
30 min @ 20 SPM

Goal...

It's our final week of the program! Congrats on making it this far... but there is still work to be done!

For our final hybrid row, we're going to revisit what we did during week 9. Working with 28 and 12 SPM once again, we're going to see if we can beat what we did a few weeks ago! Show yoursel...

Welcome to our final power workout in the Spring Into Rowing Challenge!

We've got a special workout today that's designed specifically as a golden opportunity for you to see just how powerful you've become over the last few months!

We're going to be building ourselves up through an extended war...

Welcome to our second to last workout in the Spring Into Rowing Challenge!

Unlike our traditional strength routines, we'll be taking it easy today! This row is designed to help your body and mind recover to be ready to bring your absolute best for last for our final assessment!

We just want to ...