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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

1 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

END WORKOUT