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20 Minute Rowing Machine Power Drills Workout for Beginners

Learn the basics from form, to finding your push, power, and paddle pace you’ll come back to time and time again in future workouts!.

Sofee Beer

Fitness Trainer

ISSA-CPT, NASM-CPT

Fri, May 07, 2021

0 min read

Workouts

20 Minute Rowing Machine Power Drills Workout for Beginners

Sofee Beer

Fitness Trainer

ISSA-CPT, NASM-CPT

More from Sofee Beer

Workouts Articles

WORKOUT:

OVERVIEW:

If you’re new to rowing, this 20-minute beginner rowing workout with Sunny Trainer Sofee is the perfect workout to test the waters. Learn the basics from form, to finding your push, power, and paddle pace you’ll come back to time and time again in future workouts!

WORKOUT DETAILS

WARMUP
- Warmup: Pick Drill – Arms Only
- Warmup: Pick Drill – Body Over
- Warmup: Pick Drill – Half Stroke
- Warmup: Pick Drill – Full Stroke

WORKOUT
- Set 1: 10x Power Strokes
- Set 2: 10x Power Strokes
- Push Pace – 2 minutes
- Power Pace – 1 minute
- Paddle Pace – 1 minute
- Push Pace – 2 minutes
- Power Pace – 1 minute
- Paddle Pace – 1 minute
- Push Pace – 2 minutes
- Power Pace – 1 minute
- Paddle Pace – 1 minute
- Sprint – 30 seconds
- Recovery – 30 seconds
- Sprint – 30 seconds
- Recovery: Reverse Pick Drill – Full Stroke
- Recovery: Reverse Pick Drill – Half Stroke
- Recovery: Reverse Pick Drill – Body Over
- Recovery: Reverse Pick Drill – Arms Only