Power Intervals & Power Strokes Rowing Machine Workout

Build rowing strength and power with this 15-minute rowing power intervals workout.

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Workouts

Sunny trainer rowing

WORKOUT:

OVERVIEW:

Build rowing strength and power with this 15-minute rowing power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes. Follow along with Sunny Trainer Sofee for 15 minutes of serious sweat!

Workout Details

INTRO

WARMUP
Warmup: Pick Drill – 2 mins
Warmup: Arms Only
Warmup: Body Over
Warmup: Halfstroke
Warmup: Full Stroke

80% EFFORT
80% Effort – 2 mins

RECOVERY
Recovery Paddle – 60 sec

ASCENDING POWER STROKES – 4 MINS
Power Strokes: 8x
Recovery – 30 sec
Power Strokes: 16x
Recovery – 30 sec
Power Strokes: 24x
Recovery – 30 sec
Power Strokes: 32x

RECOVERY
Recovery Paddle – 60 sec

DESCENDING LENGTH INTERVALS
Interval 1 – 90 sec
Recovery – 30 sec
Interval 2 – 60 sec
Recovery – 30 sec
Interval 3 – 30 sec

COOLDOWN
Cooldown – 60 sec
Cooldown: Full Stroke
Cooldown: Halfstroke
Cooldown: Body Over
Cooldown: Arms Only

END WORKOUT

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