Experienced Rowing

Shorter row combining HIIT intervals with strength based movements for a full body workout.

Shorter strength based row aimed at a full body workout with longer speed based intervals and frequent adjustments to the damper setting.

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

Shorter advanced level row based on building strength by making progressive drag factor and stroke rate changes.

Shorter advanced EMOM rowing workout focused on speed with a stroke rate that reaches a max of 28 S/M during challenging 1 min intervals.

Shorter row focused on building strength featuring 1 min speed based intervals coupled with frequent changes to the damper setting.

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.

Advanced cross-training row with 30 min on the rower followed by a 10 min bodyweight section on the floor focusing on the upper body.

Rowing & dumbbell cross-training workout featuring 20 min on the rower and 10 min on the mat with the dumbbells for full body strength.

Bootcamp-style rowing class with 20 min on the rower featuring longer speed based intervals, followed by a 10 min ab workout on the floor.

15 Min advaned Rowing class focused on pushing your stroke rate to the absolute limit during a couple of 1 min long sprinting intervals.

20 Min rowing class focused on increasing the drag factor during a ton of longer sprinting intervals. Great workout for building strength.

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.

40 Min row focused on endurance with 2 x 18 min intervals and a stroke rate that changes every 6 minutes.

15 Min advanced row consisting of 3 intervals each lasting for 4 min, featuring aprogressive stroke rate which reaches a max of 30 S/M.

Endurance row featuring shorter sprinting intervals mixed with longer strength based movements, utilizing the rower for a full body workout

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

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

20 Min rowing workout featuring longer speed based intervals with stroke rates up to 30 S/M while focusing on lowering your 500m split time.

Longer bootcamp-style rowing workout with 30 min on the rowing machine followed by a 10 min bodyweight strength training segment on the mat.

20 Min rowing workout featuring a progressively increasing speed throughout, reaching a max of 30 S/M. Set to an electronic music playlist.

Short but difficult advanced workout focused on speed with highly intense intervals which range between 2 and 3 minutes in length.

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

Bootcamp-style rowing class with 30 min on the rower featuring strength based movements, followed by a 10 min ab workout on the floor.

20 Min Rhythm Row™ focused on keeping your speed to the beat of a fun pop playlist, reaching a max stroke rate of 28 S/M.

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

Quick but difficult advanced row that is filled to the brim with speed based intervals. Stroke rates go up to 32 S/M.

20 Min rowing workout focused on stroke rates, featuring a bunch of longer sprinting intervals that are followed by recoveries.

Rowing & bodyweight combo workout with 25 min on the rower followed by 15 min on the floor for full body strength (no equipment needed).

Quick but diffucult advanced row with 1 min intervals followed by 1 min recoveries, focused on strength by improving your 500m split time.

Lenghty endurance based row featuring 2 x 20 min long intervals and a rest in between, focused on maintaining a steady stroke rate.

Max effort advanced level row w/ 1 min intervals followed by 1 min recoveries, featuring a progressively increasing intensity & stroke rate.

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.

Rhythm rowing workout focused on keeping your stroke rate to the beat of a fun playlist from the 80s, reaching a max stroke rate of 30 S/M.

Short and intense advanced row featuring a constant split time of 2:20 and a stroke rate that progressively increases all the way to 34 S/M.

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

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

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).

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

Intermediate level row featuring 4 x 10 min segments, holding on to a set stroke rate for the entire 10 minutes within each segment.

Intermediate rhythm rowing workout focused on keeping your stroke rate on the beat of the music, featuring a classic rock playlist.

Advanced level Rhythm Row™ focused on strength through longer intervals, featuring a max stroke rate of 32 S/M. Set to a fun pop playlist.

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.

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

40 Minute Rowing & Dumbbell Bootcamp class, featuring 30 min on the rower and 10 min on the floor w/ the dumbbells for a full-body workout.

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

Rowing & bodyweight combo workout w/ 30 min on the rower & 10 min on the floor for full body conditioning & strength (no equipment needed).

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.

Advanced level row with 1 minute long intervals that get more and more intense as the class progresses. Set to an R&B playlist.

Advanced level row focused on endurance, featuring 4 x 10 min long sets with a progressively increasing stroke rate (up to a max of 26 S/M).

An advanced HIIT row featuring 2 sets of 8 minute long intervals where you increase your stroke rate by 2 S/M every minute on the minute.

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.

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.

Intermediate cardio and strength row focusing on form and technique while working to the beat of the music. Set to a fun pop playlist.

High endurance steady state rowing workout w/ 4x 10 min intervals with a strokes per minute rate that increases by 2 S/M with each interval.

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

HIIT rowing workout that is split up into 3 segments each lasting for 6 min, featuring a max stroke rate of 30 S/M, set to an R&B playlist.

Short intermediate row with plenty of intervals and a S/M that gets faster as the workout progesses.

Advanced level row focused on endurance in which the intervals progressively get longer, starting at 2 min and reaching a max of 10 min.

Combo rowing & dumbbell cross training class w/ 30 min on the rower for an endurance based workout, then 10 min on the mat w/ dumbbells.

30 Min Earn Your Rest Advanced Rowing Machine Workout

Endurance row focused on calorie burn. Built around 10 min, 8 min and 6 min EMOM intervals.

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

Combo rowing and dumbbell cross training workout for full body conditioning and strength. 30 min on the rower and 10 min w/ the dumbbells.

Intermediate rowing and dumbbell cross training workout for full body conditioning. 20 min on the rower followed by 10 min w/ dumbbells.

Combo rowing and dumbbell workout for full body cardio and strength.

A short sprint workout, with seven sprints and recoveries taking one minute each, set to a pop playlist.

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

A long endurance row, featuring 4 pieces 10 minutes each with a rock playlist.

A short advanced rowing workout, made up of 10 one minute long power intervals, speeding up each time.

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

A short intermediate endurance workout, set to a "Pyramid" pattern going up and down in strength and length.

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

Short intermediate workout in 3 parts, featuring quick power drills and several 1 minute long pushes featuring a pop hits playlist.

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

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