30 Min Rows

Join Lizzie for a 30 minute endurance based row featuring longer intervals ranging between 1 - 2 min in length. This workout focuses on both the stroke rate as well as the 500m split time so most of these intervals will be speed based, however Lizzie does throw in a few strength based movements to spice things up such as reversed grip rowing and side to side intervals. The stroke rate reaches a max of 28 S/M. Set to a Pop playlist.

30 min row focusing on endurance with longer speed based intervals combined with a few strength based movements for a full body workout.

30 Min Endurance Row #135

Join Lizzie in a 30 minute Rhythm Rowing™ workout where you will be challenged to row to the beat of a fun pop playlist. Intervals include sprints which reach a max stroke rate of 30 S/M, as well as strength based movements which focuses on the upper body, core and lower body. This is a great full body toning and conditioning workout.

Rhythm rowing™ workout focused on keeping your stroke rate to the beat of a fun pop, reaching a max stroke rate of 30 S/M.

30 Min Rhythm Row™ #129

Join Lizzie for a 30 minute Rhythm Rowing™ workout during which you will be focusing on keeping your stroke rate to the tempo of a fun pop playlist while improving your 500m split time by increasing the strength and force behind your pulls.

Rhythm Rowing™ workout focused on keeping your stroke rate to the beat of a fun pop playlist, reaching a max stroke rate of 36 S/M.

30 Min Rhythm Row™ #122

Join Nick for this intermediate class that is focused on building strength by increasing the damper settings. The workout is split into 3 segments of 9 min each, with 1 min recovery in between. Stroke rate and drag factor increases with each segment. Matched to a fun pop playlist.

Strength building workout based on increasing the drag factor during 3 x 9 min segments.

30 Min Dirty Thirty #120

Join Lizzie for an advanced Rhythm Row™ that is filled to the brim with shorted intervals combining speed work with strength based movements such as single legged rowing, no legs rowing, reversed grip rowing and side-to-side rowing. As this is a Rhythm Row™ , you will be striving to keep your stroke rate to the beat of the music while enduring these tough strength based challenges. Set to an electronic playlist.

30 Min Rhythm Row™ focused on keeping your speed to the beat of the music while enduring some tough strength based challenges.

30 Min Rhythm Row™ #109

Join Lizzie for a 30 minute advanced rowing workout featuring 1 minute long intervals each followed by a minute of recovery, occurring every minute on the minute. During these intervals your stroke rate will be going up all the way to 36 S/M, while focusing on progressively decreasing your 500m split time towards the end of class. This is a great workout for building full body strength as well as improving your endurance on the rowing machine. Set to a pop playlist.

30 Min advanced row focused on building full body strength, featuring 1 min intervals followed by 1 min recoveries. Set to a pop playlist.

30 Min Advanced EMOM Row #106

30 Min Adv EMOM Row #106

Join Lizzie for a 30 minute beginner rowing workout featuring longer intervals during which you will be maintaining a steady stroke rate. Interval length varies between 1 min, 2 min and 4 min, and feature a max speed of up to 26 S/M, but they are always followed by ample recovery time to make sure that you are ready before the next long interval begins. This is a great workout for improving rowing endurance. Set to an R&B playlist with songs that were handpicked for this workout.

Beginner level row focused on improving endurance by maintaining a steady stroke rate through longer intervals.

30 Min Steady State Row #100

Join Lizzie for a 30 minute rhythm rowing class where she challenges you to row to the beat of a fun R&B playlist. The workout is filled to the brim with speed based intervals which reach a max stroke rate of 44 S/M, but these intervals are followed by plenty of recoveries as the music calms down and changes from song to song. Select SPOTIFY for a R&B playlist featuring hits from Miguel, Cassie, Ne-Yo and more.

Rhythm rowing workout focused on keeping your stroke rate to the beat of a fun R&B playlist, reaching a max stroke rate of 44 S/M.

30 Min R&B Rhythm Row™ #95

In this 30 minute advanced row, Nick leads you through a workout that is focused on building strength, featuring 5 intervals that each last for 5 minutes, coupled with a 1 minute rest after each interval. The stroke rate progressively increases with each interval, starting off at 20 S/M and reaching a maximum of 26 S/M. Select SPOTIFY for a 90s R&B playlist featuring Groove Theory, TLC, Brandy and many more.

Advanced level row based on strength, featuring 5x5 min long intervals with a progressively increasing stroke rate. Set to an R&B playlist.

30 Min High 5 #88

30 Min High 5 Row #88

In this advanced row Bailey leads you through a workout that features four intervals that last for 6 minutes each. During these intervals you will be focusing on progressively improving your 500m split time towards the end of the workout while maintaining a moderate stroke rate, meaning that most of the work has to come from your legs and the amount progress will depend on the level of effort that you put into your stroke. Starting off with a 500m split time of 2:00 and bringing it down to 1:45 during the last interval, while stroke rates go up to a max of 28 S/M. Select SPOTIFY for a rock playlist featuring Lynyrd Skynyrd, Survivor, Heart and more.

Advanced row focused on improving your 500m split time over the course of 4 x 6 min long intervals. Set to an upbeat rock playlist.

30 Min 4 x 6 Quad Row #83

30 Min 4x6 Quad Row #83

Join Lizzie for a 30 minute advanced rowing workout that is filled to the brim with 1 minute long intervals, each of which are followed by a 1 minute active recovery. This is an EMOM workout, meaning that every minute on the minute you will be changing your stroke rate until you reach the max of 34 strokes per minute closer to the finish line. During the recoveries you will be maintaining a constant 18 S/M. Set to a pop playlist.

Advanced level rowing workout following an EMOM structure, featuring a progressively increasing stroke rate (up to a max of 34 S/M).

30 Min EMOM Row #79

In this 30 minute advanced power row, Lizzie leads you through a workout that is completely focused on building strength. The workout is broken down into 4 segments, each lasting for 6 minutes, with a one minute recovery in between each segment. Within these 6 minute intervals, Lizzie challenges you to hold on to a set stroke rate that changes by 2 S/M once every 2 minutes. Select SPOTIFY for a pop playlist, featuring Chris Brown, Justin Bieber, Bruno Mars, and many more.

Advanced level power row focused on building strength, consisting of 4 blocks of work that last for 6 minutes each, set to a pop playlist.

30 Min Power Row #76

A 30 Minute HIIT rowing workout that is focused on endurance. In this rowing class, Lizzie leads you through 3 parts of which the first 2 parts last for 10 minutes each, consisting of high intensity intervals that start at a storke rate of 28 S/M which is slowly worked down to 22 S/M over the 10 minutes. The 3rd part consists of a 2 min interval at a stroke rate of 32 S/M. The class features a pop playlist from up and coming artists.

HIIT row focusing on endurance, made up of 2x10 min parts and a 3rd part lasting for 2 min. The workout has a max stroke rate of 32 S/M.

30 Min 2x10 HIIT Row #67

An endurance based rhythm rowing workout in which Meghan leads you through some longer intervals with a stroke rate that changes with the beat of the music. The workout features some intense pushes, but as it is designed for exercising during pregnancy, Meghan gives you plenty of recoveries in between these pushes. Select SPOTIFY for a pop playlist featuring Jason Goodman, Parachute, Ed Sheeran and more.

Rhythm row based on endurance, modified for exercising during pregnancy. Long and intense intervals with plenty of recoveries in between.

30 Min Prenatal Endurance Rhythm Row #63

In this 30 min intermediate rhythm rowing workout Meghan leads you through some speed intervals to improve cardio and strength, focusing on form and technique while working to the beat of the music. The workout also features some one-legged intervals, plenty of recovery periods, and a maximum stroke rate of 35 strokes / min. Select SPOTIFY for a pop playlist featuring Miley Cyrus, Taylor Swift, Katy Perry, Madonna, and many more.

Intermediate rhythm row w/ plenty of speed intervals, working to the beat of the music, max stroke rate of 35 S/M, set to a pop playlist.

30 Min Inter Rhythm Row™ #61

Follow along as Nick guides you through a 30 minute intermediate endurance rowing workout featuring 5 min intervals with a 1 min recovery in between each interval. You start off with a stroke rate of 22 S/M which builds up to a maximum of 26 S/M, and then back down to 22 S/M. Set to an instrumental pop playlist featuring up-and-coming artists.

Intermediate endurance row with plenty of intervals starting off at 22 S/M that builds up to 26 S/M.

30 Min Endurance Row #54

Join Lee for an advanced rowing workout called Earn Your Rest in which he guides you through 2 big blocks of work. The first segment is focused on your stroke rate, starting slow and gradually increasing over 4 minutes, up to a stroke rate of 22 S/M. The second segment is focused on the amount of calories that you burn per minute, starting at 10cal/min and going down to 5cal/min. The class is set to an indie playlist by up and coming artists.

30 Min Earn Your Rest Advanced Rowing Machine Workout

30 Min Earn Your Rest #49

In the first part of this 30 min intermidiate endurance rowing class Lee guides you through a challenging workout where you do a couple of speed intervals so that you can set the maximum distance you are able to cover in a minute. In part 2 of the workout you set the amount of calories you burn per minute. Try to beat your own score so that you can row at your best. The class is set to a pop playlist.

Intermidiate row where you set your own record of distance & calories p/m. Challenge yourself by trying to beat your own score.

30 Min Row At Your Best #44

Join Nick for this HIIT rowing workout, with a "5 by 5" interval setup, meaning there will be five intervals five minutes long each, speeding up in every one of them from 18 to 26 S/M, with a minute of recovery in between. Select SPOTIFY for a fun 80s playlist featuring Men At Work, Prince, INXS and more.

A high intensity interval rowing workout, featuring speeding up five intervals five minutes apiece.

30 Min 5x5 HIIT Row #35

Join Nick for this intermediate rowing workout making use of increasingly intense 4 intervals, 6 minutes each and one minute breaks in between, where stroke rate increases twice every interval, ranging from 20 to 28.

An intermediate rowing workout featuring 6 minute long speeding up intervals, with S/M range between 20 and 28.

30 Min Disco Row #32

An advanced workout with Toby, starting on a 3 minute warm up followed by 5 minutes of quick pushes and recoveries, 3 minutes of slower power strokes and eventually, a series of endurance intervals which will take the whole second half, aimed at reaching your maximum power that can be held over longer stretches of time. Select SPOTIFY for a pop hits playlist featuring FLETCHER, Mötley Crüe, HRVY and more.

Advanced workout with short power drills in the first half and an endurance focus in the second, with a playlist of popular hits.

30 Min Adv Row #30

In this adv level HIIT run Toby guides you through jogging, running & sprinting intervals for 30 and 60 seconds with walking recoveries. Incline tops out at 6%. Select SPOTIFY for a pop remixes playlist featuring Britney Spears, Deorro, Benny Benassi and more.

Adv level HIIT run with intense 30 & 60 second intervals.

Collection

30 Min Rows

videos (22)

30:14

30 Min Endurance Row #135

30:06

30 Min Rhythm Row™ #129

30:19

30 Min Rhythm Row™ #122

31:39

30 Min Dirty Thirty #120

29:50

30 Min Rhythm Row™ #109

30:17

30 Min Adv EMOM Row #106

30:22

30 Min Steady State Row #100

30:18

30 Min R&B Rhythm Row™ #95

31:53

30 Min High 5 Row #88

29:30

30 Min 4x6 Quad Row #83

30:22

30 Min EMOM Row #79

30:29

30 Min Power Row #76

30:54

30 Min 2x10 HIIT Row #67

29:52

30 Min Prenatal Endurance Rhythm Row #63

30:39

30 Min Inter Rhythm Row™ #61

31:01

30 Min Endurance Row #54

31:26

30 Min Earn Your Rest #49

30:13

30 Min Row At Your Best #44

29:58

30 Min 5x5 HIIT Row #35

32:06

30 Min Disco Row #32

31:00

30 Min Adv Row #30

31:00

30 Min Adv HIIT Run #49

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