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28-Minute Power Shifting Row | Build Strength at Low Stroke Rates

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Manage episode 518063560 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.


👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:


1 minute machine set up

4 min warm-up

22 min main session (11 effort switches)

2 min cooldown

1 minute stretching / re center

You’ll row smart, sweat smart, and feel stronger.


🔥 The Main Set:

11 rounds of:

1 min low effort @ 20 SPM

1 min high effort @ 20 SPM


I will guide you through every stroke to help you connect, push, and recover — all with confidence.


💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.


📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown


🏷️ Hashtags

#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine


Hosted on Acast. See acast.com/privacy for more information.

  continue reading

543 episodes

Artwork
iconShare
 
Manage episode 518063560 series 2809427
Content provided by RowAlong. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by RowAlong or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.


👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:


1 minute machine set up

4 min warm-up

22 min main session (11 effort switches)

2 min cooldown

1 minute stretching / re center

You’ll row smart, sweat smart, and feel stronger.


🔥 The Main Set:

11 rounds of:

1 min low effort @ 20 SPM

1 min high effort @ 20 SPM


I will guide you through every stroke to help you connect, push, and recover — all with confidence.


💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.


📌 CHAPTERS

00:00 Intro

01:21 Warm-Up

06:16 Main Workout

28:33 Cooldown


🏷️ Hashtags

#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine


Hosted on Acast. See acast.com/privacy for more information.

  continue reading

543 episodes

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