The 12-Minute 12-Week Challenge
The 12-Minute 12-Week Challenge is a unique rowing program that will only have you rowing for 12 minutes each workout! With 5 workouts a week, you're going to be clocking in an hour of rowing every week with fun, engaging, and progressive workouts week to week to develop your rowing power, endurance, strength, and technique!
Ideally, you'd perform these workouts all 5 days in a row, with 2 days off afterwards, and repeat for 12 weeks! It's only 12 minutes a day... there's no excuse!
-
12-Minute 12-Week Challenge (Week 5, Day 5)
Welcome to Week 5 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...
-
12-Minute 12-Week Challenge (Week 6, Day 1)
Welcome to Week 6 Day 1 in the 12-Minute 12-Week Challenge! We're back with more high intensity cardio training!
Today, with our FINAL progression of this routine, we're not changing ANYTHING about it! This session is all about YOU digging for MORE than you did last week. This is the last time w...
-
12-Minute 12-Week Challenge (Week 6, Day 2)
Welcome to Week 6 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!
Today, we've got our last chance to bring it for our Strength Shifter routine! Just like last week, we're going to try to push 22 and 14 SPM as much as we can - aiming for our best for last!
WORK...
-
12-Minute 12-Week Challenge (Week 6, Day 3)
Welcome to Week 6 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!
Today, we have our final go at our power routine! This is your last shot to dig deep and bring it with our 1-minute all out efforts! You have the practice from last week... now it's time to...
-
12-Minute 12-Week Challenge (Week 6, Day 4)
Welcome to Week 6 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!
Today, we have our last shot at our 5-5-2 routine! Instead of changing things up from last week, we're going to get a fighting chance today to try to make last week's row better! These are some toug...
-
12-Minute 12-Week Challenge (Week 6, Day 5)
Welcome to Week 6 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...
-
12-Minute 12-Week Challenge (Week 7, Day 1)
Welcome to Week 7 Day 1 in the 12-Minute 12-Week Challenge! Here we are with a brand-new phase of training! I hope you're excited for some new workouts!
Today, we're going to be working with a large variety of stroke rates! We're going to be building them up, then down, and back up again here in...
-
12-Minute 12-Week Challenge (Week 7, Day 2)
Welcome to Week 7 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!
Today, we're introducing our new strength routine for this next phase of training! This workout is called "Pressure Builds" and focuses on practicing with one stroke rate, but with varying intensi...
-
12-Minute 12-Week Challenge (Week 7, Day 3)
Welcome to Week 7 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!
Today, we're introducing a new power routine for this next phase of training! We've got 30 second sprints this time around! We'll have equal work and rest intervals - and you'll be challeng...
-
12-Minute 12-Week Challenge (Week 7, Day 4)
Welcome to Week 7 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!
Today, we're introducing our new hybrid workout for this phase of training! This is the "Reverse Shift" workout! We're going to start our row with higher-end stroke rates and shift them lower as we ...
-
12-Minute 12-Week Challenge (Week 7, Day 5)
Welcome to Week 7 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. Yes, even here in our new phase of workouts! Remember to not overdo it! This SHOULD be a steady and doable effort. F...
-
12-Minute 12-Week Challenge (Week 8, Day 1)
Welcome to Week 8 Day 1 in the 12-Minute 12-Week Challenge! We're back with another hybrid workout!
Today, we're going to get a chance to repeat our work from last week! With this new workout introduced in Week 7, after a week of practice, it's time to see if we can do this one "better than last...
-
12-Minute 12-Week Challenge (Week 8, Day 2)
Welcome to Week 8 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!
Today, we're back with our new strength routine that we first saw last week! Now that we've had a week of practice under our belt, we're going to row the exact same format again in an attempt to "...
-
12-Minute 12-Week Challenge (Week 8, Day 3)
Welcome to Week 8 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!
Today, we get another shot at our new power workout we introduced last week! These 30-second intervals are tricky... use your knowledge and attempt from last week to help you better plan yo...
-
12-Minute 12-Week Challenge (Week 8, Day 4)
Welcome to Week 8 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!
Today, we're back with more practice with our brand new Reverse Shift workout! This is your opportunity to "row it better" than last week! Focus on pacing yourself better at the higher stroke rates ...
-
12-Minute 12-Week Challenge (Week 8, Day 5)
Welcome to Week 8 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. You know the drill! We're holding a nice, steady, manageable pace while reflecting on our week of workouts and practi...
-
12-Minute 12-Week Challenge (Week 9, Day 1)
Welcome to Week 9 Day 1 in the 12-Minute 12-Week Challenge! We're back with another hybrid workout!
Today, we're bumping up the intensity of our 1.5 Min Pyramid Shifts! It's time to step it up with higher stroke rates and more intensity now that we've had some good practice!
WORKOUT:
1.5 minute... -
12-Minute 12-Week Challenge (Week 9, Day 2)
Welcome to Week 9 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!
Today, we're back with more strength pressure builds! This time around, we're going to work with 20 SPM instead of 18! That means across the board we want to be bringing more effort and intensity....
-
12-Minute 12-Week Challenge (Week 9, Day 3)
Welcome to Week 9 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!
Today, we're back with more 30-second sprints! Just like with our other workouts this week, we're cranking up the intensity with a bump to stroke rate for each interval. We're going to aim ...
-
12-Minute 12-Week Challenge (Week 9, Day 4)
Welcome to Week 9 Day 4 in the 12-Minute 12-Week Challenge! We're back with more hybrid training!
Today, we're going to bump up our stroke rates with our Reverse Shift format! Use your experience from the past 2 weeks of practice to bring your best at each new stroke rate and strive for more eff...
-
12-Minute 12-Week Challenge (Week 9, Day 5)
Welcome to Week 9 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. You know the drill! We're holding a nice, steady, manageable pace while reflecting on our week of workouts and practi...
-
12-Minute 12-Week Challenge (Week 10, Day 1)
Welcome to Week 10 Day 1 in the 12-Minute 12-Week Challenge! We're back with another hybrid workout!
Today, we get to practice our same row from last week! We bumped up the intensity with increased stroke rate last week... and whether or not you succeeded in the workout goal, today is your chanc...
-
12-Minute 12-Week Challenge (Week 10, Day 2)
Welcome to Week 10 Day 2 in the 12-Minute 12-Week Challenge! We're back with more strength training!
Today, we're back with more strength pressure builds! It's our chance to practice the new 20 SPM routine we first saw last week. Now that we've had some practice with this, let's see if we can ha...
-
12-Minute 12-Week Challenge (Week 10, Day 3)
Welcome to Week 10 Day 3 in the 12-Minute 12-Week Challenge! We're back with more power training this week!
Today, we're back with more 30-second sprints! This time around, it's all about making last week's row BETTER! Review your numbers and go in with a game plan to row this workout better tha...
