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
