Thought for the day: Want to get noticed? Make sure you stand out.
Need a Fourth of July workout? Try this one. 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.
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:
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 jumping jacks
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:
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.
Meters for Melanoma
Cardio for Cohen
Evolv Fitness in Puerto Rico
Last updated March 31, 2018
Fight melanoma cancer and get your row on at the same time! METERS FOR MELANOMA, our annual fundraiser to support research and education by the Midwest Melanoma Partnership is back for a second year, bigger and better than ever.
We’ve added prizes – ERGS! – for top fundraisers and, thanks to a $20,000 challenge grant, your donations are worth even more this year.
row a little – row a lot
REGISTER NOW to either row as an individual, or get your small team (25 or fewer) or large team (26+) together and plan to raise funds and row meters together. We’ve made the meter distances accessible for pretty much anyone.
You can row as few as 500 meters, or 5000 meters, or beyond. Not into rowing? Just want to support the cause? No problem. You can even donate to register as a Virtual Rower and your entry will count towards the prizes.
WIN A ROWING MACHINE, SKIERG or BIKEERG!
This year we’re sweetening the pot and giving one individual and one team their choice of a Concept2 rowing machine, SkiErg or BikeErg. There are minimum fundraising levels to qualify for the erg giveaway, and the number of meters you get matters too. Check the registration page for details.
Sign up before April 3, 2018 and you will have the opportunity to order an event shirt for delivery in time for race day. People who register later can still order shirts, but they will arrive after May 5.
raise money to fund melanoma cancer research
Melanoma cancer is one of the deadliest forms of the disease. One person dies from it EVERY HOUR. Think about that: In the time it takes you to finish your workout at the gym, one person has died from melanoma cancer. On-water rowers and outdoor athletes in general are at great risk for cutaneous melanoma due to their exposure to the sun.
Prevention is critical. And much easier than treating this deadly disease, as we at UCanRow2 know all too well. That makes Meters for Melanoma a labor of love for us.
A very personal labor as you’ll see below if you watch the video from our own Terry Smythe, who was diagnosed with rare mucosal melanoma late in 2013. [Did you know that melanoma actually has three forms – cutaneous, mucosal and ocular?]
WHEN: May 5th-6th, 2018
WHERE: Anywhere you can find a rowing machine, SkiErg or BikeErg!
WHY: To raise funds for melanoma research and awareness. Our goal is to raise at least $20,000 for these activities, which will then be matched by an anonymous donor.
HOW: Grab your team, or sign up as an individual at this link.
NOTE: While it is Terry’s hope that everyone will be active in some way during this weekend, you DO NOT need to row to participate. Virtual rowers are welcome, too!
Questions? Post them in the comments. Come row with us and help us fight melanoma!
Updated Sep. 25, 2018
Today’s rowing and kettlebell workout at the UCanRow2 Bodyshop. All you need is a rowing machine and a kettlebell and you’re good to
go sweat! Makes it easy to hold on to the rower at the gym, too. We know what it’s like to work out at a gym where you can’t leave a machine for fear someone else will come and grab it.
[Need to find an erg near you? Concept2 has a list here.]
This is also a great kettlebell workout to use with groups of varying fitness levels. Adjust the effort on the rowing machine and the weight of the kettlebells and voila!
Pretty much anyone can work out at a higher level of intensity – whatever that looks like FOR THEM – for 20 minutes. And the health benefits of that kind of higher-intensity training are numerous, particularly as we age.
Want more workouts like this? Check out out Workouts Page. Or, for a set of free fat-burning, strength-building low impact workouts you can do in 25 minutes or less grab our FREE #GetFlywheelFit workout set.
Swing it out #2 rowing and kettlebell workout
For variety, mix in rounds on the SkiErg or BikeErg (double the meters on the BikeErg).
Whenever it says “1x” below it means single-handed moves. You will count those as 5 times on the left and 5 times on the right.20-minute AMRAP (As Many Rounds As Possible)
Row / SkiErg 500m (BikeErg 1000m)
5 two-handed KB swings
5 single-handed KB swings
5 two-handed upright rows
5 single-handed upright rows
5 single-handed cleans
5 single-handed snatch
5 goblet squats
For Further Reading:
Questions? Comments? Workout results? Post them in the comments below, we’d love to hear your feedback!
Last updated April 5, 2018
Melanoma is one of the deadliest cancers there is. Someone dies every hour from the disease. Sun-baked on-water rowers are especially at risk for the cutaneous form of melanoma. METERS FOR MELANOMA was created to support the Midwest Melanoma Partnership‘s work to support research to find a cure.
Often melanoma gets mistaken as being solely “skin cancer” that can largely be prevented by minimizing your exposure to the sun’s UV rays. While melanoma certainly CAN and often does occur on the skin, it turns out that there are two other forms of the disease, mucosal and ocular. You don’t have to have any sun exposure at all to come face to face with one of the disease’s most aggressive forms: mucosal melanoma.
We’ve learned that in spades at UCanRow2 as our own Terry Smythe has been very publicly riding the cancer rollercoaster since late 2013. Never, EVER one to take things easily or lying down, Terry is taking cancer on with guns blazing, and using her fight as a platform to educate others about the disease.
Rowing to Find a Cure for Melanoma
Enter METERS FOR MELANOMA, our annual fundraiser to support melanoma research and the tremendous efforts of the Midwest Melanoma Partnership. Join us each year on May 5 — Terry’s birthday — and row or SkiErg 500 or 5000 meters, you pick. If you don’t have access to an erg or would prefer to do another fitness activity, feel free! Do you need a place to row or ski? Check the links below to find a rower or SkiErg near you.
SIGN UP for meters for melanoma
Please join us for some fun on May 5 and make a difference for Terry and everyone else fighting melanoma. You’ll get a cool t-shirt, and our eternal thanks for helping with a really important cause. Email us your 500 or 5000 meter time and you might win a cool prize! Register now and we’ll get you set up.
METERS FOR MELANOMA MEDIA COVERAGE
We’ve been so fortunate to count on the support of our local news media in this effort. Click below to see the story that TV6 Upper Michigan’s Source did on our effort in its first year.
Do you have a melanoma or cancer story to tell? Has rowing made a difference in your recovery? Please tell us about it in the comments below, you deserve a shout-out!!
Need a Valentine’s Day playlist for your indoor rowing workout? We’ve taken the work out of it and put one together for you. It’s a digital mixtape of upbeat songs about love, although not necessarily “love songs.” A pretty eclectic mix, we’re happy to say. Follow the list on Spotify, or listen in on the player below.
The list is always a work in progress, in fact we’ve added songs even since publishing this post! If you have other tunes you’d like to nominate for inclusion tell us in the comments. We’d love to add more tunes.
Happy Valentine’s Day!!
The Ucanrow2 We <3 Valentine’s Day playlist
A little motivation to keep you going.
Candy-crazy season has begun, it’s time for a Halloween workout! You can’t walk into a grocery store without seeing row upon row of delicious-looking treats, all of them perfectly packaged with Halloween shapes and colors, and in tantalizingly small servings.
Those fun-size Snickers bars and Reese’s pumpkins couldn’t have THAT many calories, could they?
Well, not if you only eat one or two, but who does that?? We’re more likely to “parent-tax” the heck out of our children’s Halloween candy stashes, sneak two or three or four pieces every day, day after day, and before you know it we’re full-on into the Holidays and it’s Christmas candy calling your name.
We’re not saying don’t eat the candy (ok maybe don’t eat ALL the candy), but a Halloween workout featuring candy that also makes us think first? We’re down for that!
Stop the Madness! GRAB THESE HALLOWEEN WORKOUTS
Below we offer two variations on candy-themed Halloween rowing workouts. One can be done as an individual rower or with a group, the other is a partner workout. Both will help you burn off a few fun-size bars, or fend off overconsumption with good reminders of how hard torching those calories really is.
Prep the Halloween Workouts
For both workouts you’re going to need some Halloween candy wrappers. Either use the wrappers themselves or tape them on a piece of paper. That way you can make multiple copies, particularly useful if you’re doing this with a group. Then you can cut the paper in strips and write the calorie count on each one.
To help you plan and time the workout, know that a 10-second change in 500m split is equivalent to about 100 calories per hour: A 2:30 split is about 650 calories per hour, while a 2:10 split works out to about 850 calories per hour. A fun-size Snickers has 160 calories, so it will take about 15 minutes to burn at 2:30 and 11 minutes at 2:10.
NOTE: As we’ve mentioned before, we don’t usually like to use calories to track our workouts. That’s because we don’t want our athletes thinking that the number they see on the screen is an exact reflection of the calories they’ve burned. We also don’t love focusing on calories as a measure of whether a workout has been done well.
For athletes who want a more accurate read on how many calories they burn in their rowing workout, Concept2 has an online calorie counter you can use.
Halloween Workout #1
Pick one or two pieces of “candy,” either choosing them blind or grabbing your favorites. Total the number of calories in each piece, then row to that amount on your monitor (press the “change units” button on the monitor until the screen shows calories).
When you’ve hit the calorie target, get off the rowing machine and do:
10 push ups
Repeat the above for 2-3 additional rounds if you want more work. Obviously you can vary the off-erg moves, too, depending on how much variety and challenge you want.
Halloween workout #2 – partner rowing workout
Partner A chooses 1-2 pieces of “candy,” and rows to the total number of calories (Hit “change units” on your monitor until it shows calories.). While Partner A is rowing, Partner B does a series of moves for a total number of reps that equals the number of calories. For your fun-size Snickers you might do:
40 air squats
40 jumping jacks
Or if you want to ramp it up you could do:
40 air squats
30 push press
Sounds fun, right? And it should certainly help people think carefully about how much candy they really want to tear into.
Try the workouts and tell us how you did in the comments. Did you do them as prescribed, or make up your own variation? We’d love to hear, too, if you have another favorite Halloween workout.
Need more SkiErg or indoor rowing workouts? Go here and grab our FREE #GetFlywheelFit workout set, or find a certified indoor rowing instructor in your area who can take you through an awesome rowing workout.
Happy Halloween, don’t bite off more than you can chew!