Welcome to Week 1 Day 1 in the 12-Minute 12-Week Challenge! I hope you're excited to embark on one of the most unique rowing journeys you've ever done as we power through just 12 minutes of rowing a day!

For our first workout, we're doing an initial assessment to test our rowing ability! It's im...

Welcome to Week 1 Day 2 in the 12-Minute 12-Week Challenge! Now with our initial assessment out of the way, it's time to start building up our fitness!

Today we have a strength routine designed to help you become more efficient and strong at lower stroke rates!

WORKOUT:
1 min rowing @ 20 SPM
1 ...

Welcome to Week 1 Day 3 in the 12-Minute 12-Week Challenge! This workout is a "power" focused workout designed to improve your intensity and technique at higher stroke rates!

Today's workout is a classic style of HIIT! Try to row with high intensity and effort for 1 minute and recover as much as...

Welcome to Week 1 Day 4 in the 12-Minute 12-Week Challenge! This workout is a "hybrid" workout designed to combine aspects of endurance, strength, and power all into one intense routine!

Today, you'll work through a variety of stroke rates built out in a "5-5-2" format, with most of our work foc...

Welcome to Week 1 Day 5 in the 12-Minute 12-Week Challenge! This workout is a low intensity, steady state cardio routine!

Today, we're going to take things chill and easy with a simple cardio routine! This steady, low-intensity row is a great way to help us build up our aerobic endurance, allow ...

Welcome to Week 2 Day 1 in the 12-Minute 12-Week Challenge! Don't worry, we aren't doing another assessment row!

Today, we're introducing an intense cardio routine called "Small Rate Shifts". The idea is to practice making small increases in intensity, effort, and technique control as stroke rat...

Welcome to Week 2 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training today!

Today, we get a chance to redo our row from last week with an attempt to "do it better" than last time! Now that you've had some practice, let's see if we can improve upon what we did last w...

Welcome to Week 2 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training!

Similar to our strength workout yesterday, today we're going to get another chance to practice our power routine that we first saw last week. Those rest breaks felt too short, didn't they?! This is y...

Welcome to Week 2 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!

As you've seen with our other workouts this week, today is all about trying to make our row from last week "better" this week! Do your best to build your intensity with each rate shift and pace your...

Welcome to Week 2 Day 5 in the 12-Minute 12-Week Challenge! We're back with low intensity cardio and technique practice!

Today, we're back with more steady state cardio practice. Remember to not overdo it! This SHOULD be a steady and doable effort. Focus on keeping consistent and listen to the c...

Welcome to Week 3 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!

Today, we're back with a small shift to our "Small Rate Shifts" workout. Get it?! We're tackling just 1 SPM higher for each rate than we did last week! Can you strive for more effort ...

Welcome to Week 3 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training this week!

Today, we're going to make an ever-so-slight change to our routine we've practiced the last couple of weeks! We're bumping up our "low" stroke rate from 15 to 16 SPM! Let's see if you ca...

Welcome to Week 3 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!

Today, we're going to progress our power routine that we've been practicing the past 2 weeks with a bump in stroke rates from 26 to 28 SPM! With more rate, we want to bring MORE intensity!
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Welcome to Week 3 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!

Today, we're going to progress our 5-5-2 routine by slightly decreasing our strength stroke rate (16 down to 15 SPM) while slightly increasing our power stroke rate (28 up to 30 SPM). With these cha...

Welcome to Week 3 Day 5 in the 12-Minute 12-Week Challenge! We're back with low intensity cardio and technique practice!

Today, we're back with more steady state cardio practice. Remember to not overdo it! This SHOULD be a steady and doable effort. Focus on keeping consistent and listen to the c...

Welcome to Week 4 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!

Today, we're back with YET ANOTHER small shift to our "Small Rate Shifts" workout! We're tackling yet another 1 SPM higher for each rate than we did last week! Can you strive for more...

Welcome to Week 4 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!

Last week we increased our "low" stroke rate to 16 SPM. This week, we're bumping up our higher stroke rate from 20 to 22 SPM. This should allow you to push yourself for more distance and more inte...

Welcome to Week 4 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!

Today, we're taking up our stoke rates yet again! It's time to push for peak power and intensity now at 30 SPM! Do your best to keep the rhythm with me and dig for more than last week!

WOR...

Welcome to Week 4 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!

Today, we're progressing our 5-5-2 routine with a bump in stroke rate to our middle, cardio-focused rate! We're bumping it up to 24 SPM, which should give you enough room to strive for more distance...

Welcome to Week 4 Day 5 in the 12-Minute 12-Week Challenge! We're back with low intensity cardio and technique practice!

Today, we're back with more steady state cardio practice. Remember to not overdo it! This SHOULD be a steady and doable effort. Focus on keeping consistent and listen to the c...

Welcome to Week 5 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!

Today, we're back with YET ANOTHER small shift to our "Small Rate Shifts" workout! We're tackling yet another 1 SPM higher for each rate than we did last week! Can you strive for more...

Welcome to Week 5 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!

Today, we're going to continue to modify our Strength Shifter format and decrease our "low" stroke rate down by 2 SPM. 14 SPM! This is new territory for us in the program, so do your best to match...

Welcome to Week 5 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!

Today, we are taking up our stroke rates YET AGAIN from last week! That's right! 32 SPM for our intervals! This one is going to be extra tough, but do your best to bring as much intensity a...

Welcome to Week 5 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!

Today, we're once again progressing our 5-5-2 hybrid routine! This week we're going to decrease our strength stroke rate from 15 to 14 SPM and our power stroke rate up from 30 to 32 SPM! Can you row...