Crush the Gym With A Rowing Workout Warm Up

 

Let’s talk workout prep! What’s your typical workout warm up like?

 

If you’re like most people, left to your own devices you’ll spend less than 5 minutes doing something where you’re randomly moving. You’re like to be paying more attention to the TV, a magazine, or your friend on the machine next to you than you are actually preparing for your workout.

 

We get it, we’ve all done it. Especially when we’re in a hurry or coming into the workout feeling frazzled and still “buzzing” from the rest of our day.

 

Here’s our CALL to you: Don’t waste the WORKOUT warm up!

 

A few minutes of chatter or TV is totally fine and a welcome respite. But after that, you need to get serious about ramping it up.

 

It’s super important, both physically and mentally.

 

The warmup is your chance to:

 

  • prepare your heart, muscles, and joints for the harder effort of the workout ahead

 

  • refresh your muscle memory and drill into your rowing technique so you can get the most out of your workout and prevent injury (if you’re doing a rowing workout that day

 

  • shake off the rest of the day and transition mentally into your workout

 

Your workout time is self-care, friend! Give yourself the gift of giving it your full attention.

 

Don’t just think you can spend 2 or 3 minutes and call it good, either.

 

The older we get the more workout warm up we need.  But no matter how old we are, we still need to dedicate at least 5-10 minutes to getting our engine going.

 

A quick way to tell if you’ve warmed up properly: You’ve broken a sweat by the end of it and you’re breathing a little harder, but you’re not completely out of breath.

 

Even if your main workout doesn’t involve rowing, the erg and its total-body, non-impact exercise is a fantastic place to prepare for any other kind of effort.

 

PS: They also make fabulous beginner rowing workouts. Pick one you like, do a round, and check in with how you’re feeling. Then do a second or even a third time through if you’re feeling up for it!

 

Try This: Workout Warm Up on the Rowing Machine

 

Here are three warmups we love. They’ll get you ready for your workout, and you’ll have fun doing them, too!

 

Whichever workout you pick, do a few minutes of easy rowing first. If rowing at full slide (coming all the way to the catch position) doesn’t feel good at the very beginning, this is your chance to warm up into it. Start out rowing at half- or three-quarters slide first!

 

Want some technique refreshers and drills to work on while you warm up? Our YouTube channel and our RowReady training program are chock-full of drills and other helpful rowing hints.

On to the workouts!

From our RowReady workout program

4 minutes at a stroke rate of 22 strokes per minute

3 minutes at 24 spm

2 minutes at 26 spm

1 minute at 28 spm

 

From our upcoming book 101 Best Rowing Workouts

For each round, row 10 strokes at the prescribed stroke rate, then 20 strokes at whatever rate feels comfortable for a warmup. On the early rounds, that rate may actually be higher than what you’re doing on the 10 “on” strokes.

 

Round 1: 10 strokes at 20 spm

Round 2: 10 strokes at 20 spm

Round 3: 10 strokes at 22 spm

Round 4: 10 strokes at 22 spm

Round 5: 10 strokes at 24 spm

 

An on-water rowing classic

Total time: 15 mins (approx.)

1 stroke hard, one easy

2 strokes hard, two easy

And so on up to 10 strokes hard, 10 easy

 

No prescribed stroke rates here, just do what feels like a good effort on the hard strokes and catch your breath on the easy strokes.

 

BONUS: Row Along With This Workout Warm up

Do the all-important pick drill plus a stroke rate pyramid with Master Instructor (and Olympian) Heather Alschuler! Ready to row in under 10 minutes!

 

 

Try these warmups and let us know in the comments which one was your favorite!

 

Want to add on a full-on workout after the warmup?

These should do the trick:

 

UCanRow2 Basic Workouts

Meter Monster & Flywheel Frenzy training programs

Monster Meter endurance rowing workouts

 

Tweetables:

 

 

 

5 Row Machine Workouts Rowers Love to Hate

 

5 row machine workouts that rowers love to hate - use these to build your rowing machine endurance

 

 

When was the last time you did a longer row machine workout? Like one that took you 30 minutes or more.

 

Does the very thought make you want to tear your hair out? We get it! These days everyone wants to stick to the workouts we can get through in 25 minutes or less.

 

We LOVE that approach too, and they’re the bread and butter of our UCanRow2 workouts.

 

But there are very good reasons why you should mix in a longer workout or two a week:

 

3 reasons why you should do endurance workouts

 

They help build your cardio base, which will not only give you more stamina on the rowing machine, it will help you do things like take long walks in the woods, ride your bike for multiple miles or chase after children or grandchildren for hours.

 

They give you a different kind of challenge. Research has found that in general, the more you switch things up, the better your results (unless you’re following a specific training plan, of course.

 

They help you get better at rowing. Better rowing = better results.

 

There’s tremendous value in simply putting in the time to master your rowing technique.

 

Can you learn to row well 500 meters at a time? Eventually, maybe. But you’ll get way more bang from your buck with at least some dedicated time.

 

With that in mind, we asked Cassi Niemann and Cheryl Arends, two of our master instructors who also do quite a bit of on-water racing, for some of their favorite dryland rowing workouts.

 

Or maybe better put, erg workouts they love to hate.

 

These workouts are all-rowing, sometimes longer than usual, and often more specific about the prescribed stroke rating (the number of strokes you take in a minute).

 

Try these workouts as a nice way to switch it up, build some cardio base or practice your sprints. And channel your inner on-water racer.

 

5 row machine workouts that rowers love to hate

To warm up:

 

Here’s a 10-minute warmup number that Cassi’s boat club likes to do:

4 minutes at 22 strokes per minute
3 mins at 24 spm
2 mins at 26 spm
1 min at 28 spm

NOTE: We’re old, so we would try to do a few more minutes at 22 spm if we have time.

 

To work on speed:

 

WORKOUT 1

Three rounds of 6 minutes with a 3-minute paddle rest in between:

2 mins at 20 strokes per minute
1 min at 26 spm
2 mins at 22 spm
1 min at 28-30 spm

 

NOTE: In rowing you don’t stop until the workout (or the race!) is over. Instead, you “paddle,” by rowing easy with no pressure.

 

 

WORKOUT 2

6 rounds of 1000 meters at mid-race pace (you could give a one- or two-word answer to a question but not more).

 

Do the first three rounds using a racing start. On the last three rounds ramp up as you start the piece, then sprint to the finish.

 

 

WORKOUT 3

Row the following pyramid:

250m – 500m – 750m – 1000m – 750m – 500m – 250m, with 3 mins paddle rest between each piece.

 

To work on endurance:

 

WORKOUT 1

2 25-minute rounds at 18-20 spm

 

NOTE: Our 10 ways to kill 10K post might help you get through this one.

 

 

WORKOUT 2

12-minute rounds at 16-19 strokes per minute, working on driving powerfully and a S-L-O-W recovery.

 

Cheryl’s crew does 6 rounds of this (OMG!).  Listen to your body and cut that back as needed. We recommend starting with no more than TWO rounds and taking it from there.

 

If you’re doing this correctly, by driving HARD (but smoothly) off the catch and then really taking your time on the recovery, you’ll be breathing hard despite the slow stroke rate and you’ll probably feel it in your glutes.

 

 

 

5 rowing workouts that rowers love to hate

 

Whew! We’re sweating just thinking about these row machine workouts.  If you try one we’d love to hear how it goes; drop a comment below.

 

And we’re always looking to help you with your fitness, nutrition and mindset challenges, so let us know what’s on your mind and we’ll cover it in a future post.

 

 

 

For further reading:

 

Want to try some other meters-only row machine workouts? Check out our endurance rowing workouts.

Need help to get started with rowing? Our RowReady beginner rowing program is perfect.

Want a done-for-you training program of row machine workouts? Have a look out our #MeterMonster program.

Test your newfound endurance skills with our 10 ways to kill a 10K row.

Want to get a new workout in your inbox every week? Sign up for our newsletter.

Try This: Father’s Day Workout for Rowers

What better way to honor dad than by doing a rowing workout out with him? Grab a Father's Day workout - or three!

 

 

Fathers get no respect when it comes to their special day.

 

Tools and ties, yes. But do a keyword search for “Father’s Day workout” and the term isn’t even searched enough to rank as something that’s highly sought after. Never mind a father’s day workout on the rowing machine, which we think is the best kind of workout for dads, obvi.

 

We’re here to change that.

 

We put our heads together with our certified instructors and came up with 4 brand new rowing workouts (or SkiErg or BikeErg) that would be great ways to celebrate dad on Father’s Day, or any other time. Because every day is a great day to lift up the big guy, right?

 

 

Three of these sweat fests are interval workouts that will have you on and off the rowing machine. The fourth is a chance to see what you can do with a challenging rowing-only workout. That’s just how some dads like to roll with their Father’s Day workout, and we’re cool with that.

 

Try them and see what you think, then post your thoughts and results in the comments.

 

A NOTE BEFORE WE BEGIN: These workouts assume that everyone rowing has some experience on the machine. As always, let your fitness and your gut be your guide.  The rowing machine meets you where you are and takes you as far as you want to go. That means that YOU can decide every day how hard you want to work.

 

If this will be your or dad’s first rowing workout, or one of them, be sure he checks with his doctor before beginning any new physical activity.

 

Bring on the Father’s Day Workout!

 

Father’s Day Workout #1

 

This workout, a descending ladder of push-ups mixed with rowing, one comes courtesy of Certified Instructor Jake Ballestrini of ErgX Fitness in Uncasville, CT.

 

“Growing up, my dad always used to base one’s strength on how many push-ups you could do in a row,” Jake says. “So this screams Father’s Day to me.”

 

PUSH-PULL

Do a descending ladder of 15 down to 1 push-ups, with a 200-meter row in between each set of push-ups.

That means that you will first do 15 push-ups then row 200 meters. Then do 14 push-ups, row 200 meters, and so on until you get down to 1 push up and 200 meters.

 

For those of you counting at home that means you will do a total of 3000ish meters of rowing and a whooooole lot of push-ups (120 to be exact). Adjust as needed as fatigue sets in by making the push-ups easier.  Form first always, so if you need to drop to your knees, do your push-ups with your hands on a box or off a wall, do that.

 

Ain’t no shame in scaling, and this one will catch up with you!

 

It’s a great workout for any time of year, though, because push-ups are a perfect complement to the pulling motion of rowing. Yay for muscle balance!

 

 

FATHER’S DAY WORKOUT #2

 

Here’s a workout they love at Elite Athletic Development / CrossFit Arlington Heights in Arlington Heights, IL. Certified Rowing Instructor Karen Inman dreamed up this CrossFit-style workout. It’s a bit more advanced than the first workout and it follows a theme we love to do with holiday and birthday workouts: Include the month and date in the class design.

 

KEEPIN’ IT 1600

Buy In: 1600m Row or SkiErg (double the meters on the BikeErg)
+
16 Dad (Man) Makers
* 6 Sculling Sit-Ups or regular every 4 Man Makers
+
Cash Out: 1600m Row or SkiErg (Double the meters on the BikeErg)

 

 

Father’s Day Workout #3

 

Do IT For Dad

Six rounds:

 

Row 600m (double the meters on the BikeErg)

16 KB swings

20 Thrusters / squats

19 Sit-ups

 

 

Father’s Day Workout #4

 

This one isn’t Father’s-Day specific, but it will DEFINITELY give dad a good chance to sweat. From the cauldron of Master Instructor Heather Alschuler.

 

Mountain Climb

 

Set your monitor for variable intervals and enter the distance you’d like to go for each one, with 30 seconds rest time.

 

Row 100m at 20 strokes per minute

Rest 30 seconds

Row 200m at 22spm

Rest: 30

Row 300m at 24

Rest: 30

Row 400m at 26

Rest: 30

Row 300m at 24

Rest: 30

Row 200m at 22

Rest: 30

Row 100m at 20

 

Finished and feeling like you want more? Try adding one more mountain climb and repeat the entire set once again.

 

How did you do?

Did you try the workouts? How did you like them? Let us know in the comments, we’re seriously curious!

 

Need more workouts?

Want even more? Grab our FREE #GetFlywheelFit workout set. You get 11 classic UCanRow2 workouts that will get you burning fat and building strength. No more thinking about what kind of workout to do!

 

Interval Workout: Balls to the Wall

If you have 15 minutes you have time to work out. Do this interval workout with the rowing machine, SkiErg or BikeErg, or all three. Want more workouts like this? Get our free workout set #GetFlywheelFit: http://bit.ly/GetFlywheelFit #crossfit #rowing #workout #skierg #workout #fitness #rowingmachine #rowingworkout #ucanrow2

 

If you have 15 minutes (plus a few more to warm up), you have time to work out! This interval workout will do the trick.

 

The key to killing it on a workout like this is going hard from the get-go. That’s why you want to take at least a few minutes to warm up and get a sweat rolling first.

 

Once the workout starts, it’s on! Take breaks as needed but you’re aiming to get breathless. “Work until you can’t, rest until you can,” is your guiding phrase.

 

You can use the rowing machine, SkiErg or BikeErg, or a combination of the three. Just make sure you’re breathing hard on those pieces, as well as on the off-erg exercises. 

 

If you’re rowing on a Concept2 machine, use the Undefined Rest feature to make working through the rounds a breeze. 

 

GET AFTER IT!!

 

Terms you might need to know:

 

AMRAP: As Many Rounds As Possible in the time of the workout

Lunges/squats: The squats are an option for “scaling,” or making the workout a bit easier (or simply giving an option for a different move if, for example, lunges don’t work for you).

OH press: Overhead press. You can use dumbbells, kettlebells or a barbell. Aim to push the weight above your head, until your arms are straight and even with your ears. 

 

Want more workouts like this? Get our free workout set #GetFlywheelFit: 

 

SEND ME THE WORKOUTS!  

 

Questions? let us know in the comments. If you try the workout we’d LOVE to hear your feedback, too! 

 

Concept2 Rower Workout: Triple Trouble

This Concept2 rower workout will keep your muscles guessing. Burn fat and build strength by using all the cardio erg options plus strength moves, or just use the rower. Either way is good!

 

Equipment needed: Concept2 rower, SkiErg, BikeErg.  Dumbbells; kettlebells; TRX, rings or a pull-up bar

 

This is a killer workout especially if you have the Concept2 rower, SkiErg and BikeErg.  No problem though if you don’t have all three, just use whatever you have it’ll still be a great sweat.  If you have access to a TRX strap you can use that in place of the ring rows and do a TRX row instead, which is a great option to scale the move to any ability level.

 

To be clear, in between the 3-minute cardio intervals, you’ll do descending amounts of reps on each round.  So it’s 10 reps of everything on the first round, then 8 on the second, and 6 on the third.

 

The fact that you’re dropping down in volume means you might be able to up your effort on the Concept2 rower or other cardio. Or try increasing the weight on at least a few of the reps as you go through the workout.  We usually have a couple of options of weights of kettlebells for the goblet squats, for example.  As soon as we fail at one weight, we immediately set it down and pick up the lighter weight to keep going.

 

With only 3-minute rounds on the Concept2 rower, you should be able to push hard (whatever that looks like for you).  You want to be at a point where you could give one- or two-word answers to a question, but you’d rather not.  A racing start will help you get the flywheel moving quickly so you can make the most of your interval.

 

Want more interval workouts like this? We have lots you can grab for free in our Workouts section.  Or, if you’re ready to level up to a done-for-you training program, check out #MeterMonster and #FlywheelFrenzy, our 4-week rowing workout programs.

 

Try this and let us know how it goes in the comments.  We can’t wait to hear!

 

Rowing Workouts: Fourth of July Workout

 

Make your Independence Day glory-ous with this 4th of July rowing workout! For more like this visit https://ucanrow2.com #ucanrow2 #rowingmachine #rowingworkouts

 

Updated June 27, 2019

 

Need a Fourth of July workout?  Try these.  Plenty of meters, but you’ll also get in and out fast, and sweaty.  Here we offer you two versions, pick the one that best fits your fitness level and how hard you want to work.  And, in the spirit of independence, you can choose whether you want to do this on the rowing machine, SkiErg or BikeErg (double the meters if you choose the BikeErg).

 

If you’re doing this outside of the 4th of July season, just change that warmup to 2000 meters and you’re good.  By the way, you should be working hard on the cardio intervals of the main workout.  Keep it in that 70-80 percent effort range of “you can talk but you’d rather not.”

 

 

Sparkle With Glory: Fourth of July Workout A

1776-meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of:

76-calorie row

7 burpees

6 manmakers

 

Or scale the workout to make it easier and more inclusive:

 

Sparkle with glory: Fourth of July Workout B

1776 meter row warmup (or make it 2000 meters if you’re doing this at some other time of year)

 

Then do 3-5 rounds of the following:

 

776-meter row, ski or bike

7 push-ups

6 squats

7 jumping jacks

6 sit-ups

 

DONE!

 

Get 11 free rowing workouts

Want more workouts like this? Download our FREE #GetFlywheelFit workout set to burn fat and build strength in 25 minutes or less. Do them at home, at the gym, or with your rowing class.  However you do it, you’ll get in, get out, and get on with your day.

 

You might also like:

Our #MeterMonster and #FlywheelFrenzy done-for-you rowing training programs

3 Rowing Machine Workouts to Get You Back On Track

Crossrow workouts

 

Try this Fourth of July workout on the 4th or any other day! 1776 meter row warmup, then do: 3-5 rounds: 76 cal row, ski or bike 7 burpees 6 manmakers. Or scale it to make it easier: 1776 meter row warmup, then do: 3-5 rounds 776 meter row, ski or bike 7 push-ups 6 squats 7 jumping jacks 6 sit-ups DONE! #rowingworkout #intervaltraining #indoorrowing #workout

Interval Workout of the Day RAMP IT UP

Interval Workout of the Day: Burn fat and build strength fast with this AMRAP (as many rounds as possible) workout. Adjust your weights as needed to keep yourself challenged, but also working hard to squeeze out the last couple of reps of each exercise. If your form fails, put the weight down and take a quick break until you feel ready to go again. #rowingmachineworkout #crossfitworkoutsforbeginners rowermachineworkout #intervalworkout #skiergworkout

 

Try this interval workout of the day on your own or in a group.  Pick whatever kind of weight you want to use on the weighted portion of the workout (the cleans, squats and presses).  You can use kettlebells, dumbbells, bars, milk jugs, cement blocks, or nothing at all.

 

Remember that our muscles don’t have eyes or egos, they only care about being challenged.   Pick up the weight that challenges you but also allows you to do the move correctly.   

 

Never sacrifice form for the sake of picking up heavier weight.  The minute your form fails, either move to a lighter weight or take a quick break until you feel ready to go again.  If you can’t do it correctly at all, call it a day for that exercise.

 

If you’re doing this interval workout of the day at the gym, don’t worry about how you look.  Just get busy!  Nobody’s looking closely anyway, they’re too worried about how THEY look.  Ha!

 

Interval workout: A NOTE FOR INSTRUCTORS

 

If you’re a personal trainer or group coach, this is a great one to do with multiple athletes, especially if you don’t have enough ergs for everyone.  You can easily have everyone start at a different point in the workout and work their way around the circuit.

 

Be sure to review each off-machine move before you begin class.  Remind your athletes of no more than a couple of key technique pointers for each exercise.  They won’t be able to keep much more than that in mind as they get tired.  

 

Want more workouts like this? Download our FREE workout set #GetFlywheelFit.  11 workouts you can do in 25 minutes or less. 

 

GET THE FREE WORKOUTS

 

Got an interval workout like this you’d like us to try?  Post it to the comments, we might add it to our online repertoire, and give you credit for it! 

 

You might also like: 

 

CrossRow Workouts

Row & GO Workouts

Rowing Workout Programs

 

The World Cup Workout 2018

World Cup Workout: Row your way to fit through the World Cup and have fun doing it! The US may not be in it this year, but that doesn't mean you can't have fun and work up a good sweat. Game on! #worldcup #rowingworkout #rowerworkout

 

 

 

 

 

 

 

The2018 World Cup is here!  So many hours of world-class soccer, SO many hours waiting for something to happen.  Why not set up your rowing machine in front of the TV  and do a World Cup Workout?

 

We know some sports fans who are happy to row stead-state through the whole event.  But a typical soccer match runs around 100 minutes with stoppage time, and, unlike almost any other televised sporting event in the US, no commercials to break it up!

 

We’re all about banning boredom on the erg, so we highly recommend trying it our UCanRow2 World Cup Workout way:

 

THE WORLD CUP WORKOUT

 

PREGAME: While the previews are on, set up your rowing machine with a straight view of the TV so you don’t have to crank your neck upwards or to the side.  After the national anthems, start off with easy rowing for 6-10 minutes at 20-24 SPM.

 

THROUGHOUT THE GAME: Once you’re in your zone, hold a steady pace at 22-24 SPM or lower, but make sure you keep it controlled and don’t get too sidetracked by the TV in front of you.  Remember, hold good technique!

 

UP YOUR WORLD CUP WORKOUT GAME: Once the action begins, every time something happens – a yellow card, goal, injury, etc., – do the following things to keep it interesting.

 

YELLOW CARD – Bad boy! 20-stroke sprint at race pace.

 

CORNER KICK – Drop your stroke rating to 20 strokes per minute or lower for the duration of the play. Remember to s-l-o-w your slide on the recovery to help you row low.

 

SUBSTITUTION – Water break!

 

INJURY – Wish them luck to get back in the game with 10 hard strokes, 20 if the player is taken off the field on a stretcher.

 

GOAL – Celebrate really loud with a big “GOOOOOAAAAALLLLLL!” and then put the handle in the hook and do 10 jumping jacks or burpees.  Get back on the erg and grab a sip of water.

 

PENALTY KICKS – Handle in the hook and do 5 bodyweight squats during each kick.  In between kicks, get back on the erg and row, but don’t strap in (This is a good opportunity to practice rowing with your feet out of the straps).

 

HALFTIME – If you need a break, put the handle in the hook and record your total meters.  That’s the number you want to try to beat in the second half of the game.  Bathroom break if you need it, or grab a healthy snack like a banana or an energy bar.  Make sure to stretch and get back on the erg for the start of the second half.

If you don’t need a break, just keep rowing!  Do 6 rounds of 1 minute hard, 1 minute easy, then just row easy for any remaining time.  Remember to get fluids before the start of the second half.

 

GAME OVER – At the end of the game, record your meters in your online logbook and try to meet or exceed your meters for the next game.

 

Great job, soccer fan!  Hopefully, your team took the WIN!  Got suggestions for other ways to spice up the World Cup Workout row?  Pop down to the comments and share!

 

Need a structured workout plan to help you get your fitness headed in the right direction?  Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Row your way through the next soccer game on TV! Row your way to fit fandom. Game on! #worldcup #rowingworkout #soccer #soccerfan

Tricks to Dominate Endurance Rowing Workouts

Updated April 14, 2018

Endurance rowing workout

 

 

Not gonna lie, when people walked into the Bodyshop and saw a version of the workout above, their faces dropped.  500m – 750m – 1000m – 2000m and back down the pyramid.  Seven total rounds and close to 10,000 meters when all is said and done.

 

Endurance rowing.  Character builder.  “Ugh,” (said some).

 

When you’re used to rowing intervals of 500m or just a couple of minutes that’s A LOT of work.  Some of us would rather stick hot needles in our eyes than row or SkiErg that much!

 

Endurance rowing workouts are both a physical AND mental challenge, they take a longer time to do and they can be suuuuper boring.  That’s IF you don’t have the tricks we’re about to give you.

whAT’S SO GREAT ABOUT ENDURANCE ROWING?

 

WE GET IT,  but there are a lot of good reasons to press on and do a workout like this.  Among them:

 

  • Endurance building: Monster-meter workouts like these help build cardio endurance that gives you a good base to work from, even when you’re more focused on shorter, high-intensity workouts.
  • Weight loss: When weight loss is your goal, some longer rowing workouts are in order (once you’ve built up enough cardio base to push yourself for lengthier intervals)
  • Cross training: Steady-state or interval rowing is great if you’re cross-training for another sport or working on your general fitness.
  • One-stop workout shopping: Rowing-only workouts are one-stop-shopping.  They work virtually every muscle on every stroke, without the need for any other equipment.
  • Meter munching: It’s the best way to grab lots of meters in a rowing competition like the Concept2 challenges.
  • Mental toughness: Having the ability to guts it out on a difficult workout (long OR short) builds mental muscle we can use when the going gets rough elsewhere.  There’s nothing like being able to tell yourself, “If I can get through 10K (or 2K) I can get through this, too.”

 

For some people, simply rowing the distances would be challenge enough.  Visit our RowStrong group on Facebook and you’ll find people who relish rowing 10K daily just for fun.

 

For the rest of us though, some additional distraction is in order.  Read on…

 

hacks to bring the magic to a long rowing workout

 

Endurance rowing workouts are as much a mental challenge as they are physical.  The key to making this kind of workout not just doable – but dare we say it, FUN – is to break up the meter pieces and do each one differently.  It’s also a great time to work your technique.  Be creative!

 

Here’s how we did this one at the Bodyshop.  As you’ll see, it was actually eight intervals, so if you do the workout in the photo you get a bit of a break.  Ha!

 

Monster Meter Pyramid Workout – Bodyshop Version

Start rowing, or set your monitor for the intervals below (intervals>variable on a Concept2 monitor), with 1:30 paddle rest in between each.  Keep your strokes per minute between 22 and 28.

Vary your effort throughout – as suggested below – but challenge yourself to stay within your split or pace goal for each distance.  For example, your 500m split should be faster than your 2000m split since the 500 is shorter and you can be more intense.

 

500m – Do a Pick Drill warmup if you’re rowing, or a straight warmup if you’re skiing the workout

1000mTechnique focus: Begin to build power and find your 70-80 percent effort level.  Focus on key technique elements like hip swing, cycling the hands quickly through the finish, keeping the handle straight through the stroke, etc.

1500m – Split focus: Divide the piece into three 500m sections and aim to lower your split every 500m piece

2000m – Interval focus: Row 30 seconds on at 26-28 spm, 30 seconds off at 20-22 spm

1500m – Stroke rate focus: Divide the piece into 3 500m sections (or six 250m sections) and increase your stroke rating every time

1000m – Interval focus: Rolling 100s.  100 meters hard, 100 meters easy

500m –   Finish with a target of your first 1000m split, or cool down

 

post-row recovery

 

Recovery is critical after a workout like this, particularly if higher-volume workouts aren’t a regular thing for you.

 

If you’re not already, develop and follow a good post-workout routine.  That way you’ll be sure to repair cells and tissues that were damaged during the workout, replace nutrients and remove wastes.

 

MAKE SURE TO INCLUDE:

 

  • HYDRATION – Drink water throughout the workout, but also be sure to replenish depleted stores afterwards

 

  • STRETCHING – We will often do a 10-15 minute round of yoga after a workout like this.  It helps us calm down, drop cortisol levels and generally hit the rest of the day refreshed and ready to go.  We love the Down Dog app for this.  It makes yoga easy, even for us non-yogis.  Failing that, it’s a must to do some general stretches that target the areas most taxed in rowing.

 

  • POST-WORKOUT SNACK – A well-balanced snack or a meal within 1-2 hours of a workout like this will help you recover, refuel and build muscle.  Unless you’re working out for more than 2 hours or have very specific nutrition needs, you don’t need special supplements

 

  • REST – Adequate recovery is essential to avoid overtraining.  That includes both leaving enough time between workouts and getting sufficient sleep (7-9 hours per night is best).

 

 

Do you have favorite endurance workouts?  Share them in the comments … please!  We all need a good workout.  Row on!!

 

Further information:

 

3 Rowing Machine Workouts to Get You Back on Track

If you've fallen off the pace with your rowing machine workouts lately, here are three new workouts to get you back in the swing.

 

Updated Aug. 30, 2019

 

We’ve all been there…

 

You’re going along fine with your rowing machine workouts.  Showing up for them according to your plan, feeling like you could conquer the world when you’re done.  Nothing’s going to stop you now!

 

And then life gets in the way.

 

You get sick, you go on vacation, you get an injury that requires you to lay off for a while. One day you wake up and you realize, “I’ve gotten way off track.”  Days or weeks have gone by without a real workout happening.

 

Now what?

 

First off, stop and take a deep breath.  Getting off track with your workouts is totally normal.  It doesn’t make you bad, wrong, or any kind of a failure.  It makes you human.

 

 

 

HOW TO GET BACK ON TRACK  

 

As soon as you realize you’ve fallen off your plan, don’t stew over it, and certainly don’t beat yourself up.  It happens to everyone at some point, and it’s completely fine.

 

The worst thing you can do is decide, “I’ll never be able to stay consistent with my rowing machine workouts no matter what I do.”  Then give yourself permission to skip the gym and turn your home rowing machine into a clothes hanger.

 

Instead, give yourself a clean slate and make a plan for how you’re going to get back on track.  Like TODAY.

 

How to get back into working out

 

Ease Into It:

 

If it’s been a while, make sure you ease into it. Just because you USED to work out for 60 minutes a day, 6 days a week doesn’t mean you can or should after a long layoff (or at all). Set yourself up to be successful: Aim to move 2-3 days a week for a few weeks, then build from there.

 

Do it until it’s so easy it’s automatic. Then move on.

 

Add the element of accountability:

 

Then, once you have your plan in place, tell someone about it.  A real, live person you know is spectacular, but failing that Facebook or another social media platform is an excellent alternative.

 

Just be sure you declare it “out loud,” and ask people to check in with you from time to time. Accountability is key, and it’s harder to hide when you announce your intentions to the world!

 

Be patient! 

 

You didn’t get out of shape or put on 10 lbs. in a week, you’re not going to reverse those quickly, either. All the more reason to make changes slowly and sustainably so that the effort doesn’t suck the life out of you.

 

The older we get, the longer it takes to see progress in fitness and nutrition. You might as well make it a ride you can enjoy.

 

 

 

3 rowing Machine workouts to jump-start your restart

 

One of the great things about the rowing machine is it meets you where you are, regardless of your current fitness level.

 

Since the rowing machine is an ergometer, you are always in control of how hard it is to row.  The harder you push-pull, the harder it will be to do so, and vice versa.

 

A little variety doesn’t hurt to keep you consistent either.

 

So to start you back on the right track, here are three rowing workouts, all different styles.  They showcase the three formats we typically use in our UCanRow2 Bodyshop classes: Erg (aka rowing machine, SkiErg or BikeErg) only, erg with bodyweight, and erg with equipment.

 

They’re all great and will give you a fantastic sweat.  You decide which one works best for you!

 

NOTE: Warm up well before each workout, keeping in mind the axiom: “The shorter the workout, the longer the warmup.”

 

 

 

ERG-ONLY ROWING INTERVALS

Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round.  Total time for the workout (without warmup or cooldown) is 24 minutes.

 

Start each round with a few short strokes to get going and build to your rating.  Each piece (interval) should be done at 80 percent of your max, where you’re rowing at a pace at which you can talk but you’d rather not.

 

Aim for a stroke rating between 24 and 28 strokes per minute.  Use how you feel to determine what stroke rating to hold.

 

Your goal is to maintain the same split within about 5 seconds on each round.  If you find you can’t talk, you’re going too hard!

 

Make it easier: Back off on the intensity, or lower your stroke rating
Make it harder: Work to take 5-10 seconds off your split on each round

ERG + BODYWEIGHT

AMRAP (As Many Rounds As Possible) 20 mins of:

Row 500m
10 lunges
10 push-ups
10 burpees / step-ups
8 thrusters / squats
25 jumping jacks
3 broad jumps

 

Make it easier: Lower intensity on the row / reduce the number of off-erg moves or do the scaled options – the second choice when there are two listed
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins.

 

ERG + EQUIPMENT

4 rounds, descending pyramid:

Row 1 minute
In between do 12-9-7-5 repetitions of:
Push-ups
TRX or weighted squats / air squats
Push press
Sit-ups
KB swings

 

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a round of 15 repetitions at the beginning

 

Give them a try, and we would truly be thrilled and honored if you would comment below and let us know how you liked them, and if anything especially worked or didn’t work.

 

If you want more rowing machine workouts like this be sure to join our email list; We send out new workouts every week, along with other great content you won’t see anywhere else.

 

One quick caution, because Safety First and Do No Harm are our guiding principles: The workouts we post here are intended for people with at least some rowing experience.

 

If you’re new to the rowing machine, we recommend you find a certified indoor rowing instructor to help with the basics and sign up for our RowReady course for beginners.

 

Also subscribe to our YouTube channel and check out our blog post on rowing technique for videos and articles that will help you refresh and review.

 

Ready for more? Check out our rowing workout programs Meter Monster and Flywheel Frenzy.

 

Need a little extra accountability? Share your plan in the comments and seal the deal!

 

 

What do you do when you fall off your indoor rowing training horse? Don't despair, or feel bad! Instead, get re-started right away with these three rowing machine workouts. Want more like this? Visit our workouts page: https://ucanrow2.com/indoor-rowing-workouts/