ROWING CLASSES

All Bailey Rowing

Join Bailey for a 40 minute Steady State row that focuses on endurance. The intensity in this workout stays moderate while stroke rates stay at 24 S/M for the most part, only changing during 5 lengthy intervals, with no rests or time to recover in between. This class is a great place to start if you are new to longer sessions on the rower. Select SPOTIFY for a fun rock playlist featuring 3 Doors Down, Linkin Park, Alien Ant Farm and more.

Lengthy endurance based row focused on maintaining a constant stroke rate of 24 S/M throughout most of the workout. Set to a rock playlist

40 Min Steady State Row #92

Join Bailey for a 20 minute advanced rowing machine workout that is focused primerily on the drag factor while maintaining a constant stroke rate and split time. The workout is broken up into 5 segments of 2 minutes with a 1 minute rest in between. During these intervals you will be progressively increasing your drag factor by 2, starting at 2 and ending at 10 by the time you reach the finish line. Select SPOTIFY for an upbeat hip-hop playlist featuring Missy Elliott, Destiny's Child, Ciara and more.

Advanced level rowing workout focused on maintaining a constant stroke rate and split time while progressively increasing the drag factor.

20 Min Drive-Thru Drag Workout #91

20 Min Drive-Thru Drag Row #91

In this 15 minute advanced row, Bailey leads you through a HIIT workout that focuses on strength, featuring a stroke rate that progressively increases with each interval, going up to a max of 30 S/M, with the aim of shortening your 500m split time by 10 seconds, starting off at 1:55 and ending at 1:45. Set to an indie playlist from up and coming artists.

Short & intense row featuring a 500m split time that starts off at 1:55 early in class and goes to 1:45 by end of class (which is faster).

15 Min Adv HIIT Row #90

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 Bailey for a rowing workout that is based on intensity, measuring the effort of your strokes by tracking your 500m split time over the course of 3 x 4 minute long intervals, while mainiting the same stroke rate for the entire duration of tehse intervals. Starting at a moderate 500m split time of 2:20, you will bring it down to 1:55 towards the finish (which is faster). You'll get to recover after each of these 4 minute long intervals. Set to a pop playlist.

Inter level workout based on intensity, featuring 3 x 4min long intervals during which you will be aiming to improve your 500m split time.

20 Min 3 x 4 Intensity Row #82

Join Bailey for a shorter beginner row during which he shows you the ropes on the rowing machine, covering everything from selecting the correct settings to proper rowing technique before he leads you through a workout that is focused primarily on stroke rate. The workout features two longer endurance intervals each lasting for 4 minutes in which you increase your stroke rate by two once per minute, reaching a max of 26 S/M, only getting to recover once the entire 4 minute interval is over. This workout is set to an upbeat R&B playlist.

Rowing machine tutorial class that covers the basics, coupled with a short beginner row that is focused on stroke rate.

15 Min Beg Basics Row #81

Join Bailey for this 2 by 5 min interval workout with a 2 min rest in between. Bailey starts with a 3 min warm up before progressing through the two 5 min intervals. Strokes per min range from 20 to 26.

Beginner workout with 5 intervals at 2 min apiece, with 2 min active recoveries in between.

15 Min 2x5 Beginner HIIT Row

15 Min 2x5 Beginner HIIT Row #27

In this beginner level rowing workout, Bailey rows 4 intervals at 4 min apiece, punctuated with 2.5 min recoveries in between. For each interval, the first 3 min is at 20 s/m, with the last minute increasing to a 24 s/m sprint.

Beginner level row with 4 intervals at 4 minutes apiece, with 2.5 min active recoveries in between

30 Min 4x4 Beginner Row

30 Min 4x4 Beginner Row #26

In this long beginners workout, Bailey guides you through 3 intervals at 10 minutes apiece, with 3 minute active recoveries in between. S/M range from 18 to 26.

Beginner rowing workout broken up into 3 intervals at 10 min apiece.

40 Min Beginners Row

40 Min Beginners Row #25

In this beginner strength building workout, Bailey guides you through a series of intervals based on changing the drag factor (by adjusting the damper). This increases the resistance of the pull, helping to build strength. A great crossfit workout!

Beginner level, strength building workout involving changing the damper settings for more resistance

25 Min Mixed Resistance Row

25 Min Mixed Resistance Row #24

Join Bailey Jung for this beginner level mixed interval workout. Intervals will be: 9 min, 6 min, 2 min & 1 min, with a 3 min rest in between each. He will progress from 18 - 26 s/m.

Beginner level workout with intervals ranging from 3-9 min.

30 Min Beg Mixed Intervals

30 Min Beg Mixed Intervals #23

In this advanced level workout, Bailey rows 8 intervals that are 2 min apiece. He starts at 18 s/m and progresses to a 32 s/m sprint. He has an active recovery of 1 min between each interval.

Advanced level workout with 8 intervals at 2 min apiece, with 1 min rests in between.

30 Min 8x2 Intervals

30 Min 8x2 Intervals #22

Join Bailey for this 2 by 5 min interval workout with a 3 min rest in between. Bailey starts with a 2 min warm up before progressing through the two 5 min intervals. Strokes pe min range from 20 to 28.

Interval rowing workout based on two 5 minute sets with 3 min recovery in between.

15 Min 2x5x3 Rowing Workout

15 Min 2x5x3 Rowing Workout #21

In this 15 min rowing workout, Bailey moves through TWO five minute intervals, progressing from 18 to 26 s/m.

Beginner level workout with 2 intervals at 5 minutes apiece

Collection

All Bailey Rowing

videos (14)

40:59

40 Min Steady State Row #92

19:47

20 Min Drive-Thru Drag Row #91

14:59

15 Min Adv HIIT Row #90

29:30

30 Min 4x6 Quad Row #83

20:29

20 Min 3 x 4 Intensity Row #82

16:38

15 Min Beg Basics Row #81

16:09

15 Min 2x5 Beginner HIIT Row #27

30:05

30 Min 4x4 Beginner Row #26

40:35

40 Min Beginners Row #25

24:58

25 Min Mixed Resistance Row #24

30:10

30 Min Beg Mixed Intervals #23

29:49

30 Min 8x2 Intervals #22

15:14

15 Min 2x5x3 Rowing Workout #21

15:21

15 Min 2x5x2 HIIT Rowing #20

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Collection

All Bailey Rowing

videos (14)

40:59

40 Min Steady State Row #92

19:47

20 Min Drive-Thru Drag Row #91

14:59

15 Min Adv HIIT Row #90

29:30

30 Min 4x6 Quad Row #83

20:29

20 Min 3 x 4 Intensity Row #82

16:38

15 Min Beg Basics Row #81

16:09

15 Min 2x5 Beginner HIIT Row #27

30:05

30 Min 4x4 Beginner Row #26

40:35

40 Min Beginners Row #25

24:58

25 Min Mixed Resistance Row #24

30:10

30 Min Beg Mixed Intervals #23

29:49

30 Min 8x2 Intervals #22

15:14

15 Min 2x5x3 Rowing Workout #21

15:21

15 Min 2x5x2 HIIT Rowing #20

START TRAINING WITH FITSCOPE

Start 7 Day Free Trial

then $14.99/month

Explore

Commercial Subscription

Fitscope B2B

START TRAINING
WITH FITSCOPE