We pushed a good 45 minutes last Saturday. We carefully went through each part of the rowing stroke before we set out to push a few hard strokes at lower stroke rates. Although the workout is labeled "beginner" even advanced rowers can reap the benefits by adding solid amounts of torque to each stroke. Read further to get the details of the workout and download it as an MP3 or a video file.
Whether you row a WaterRower, a Concept 2, a LifeCore, the rowing technique and rhythm is the same no matter what machine you use. If you are serious about your fitness and health, learn the right rowing technique here from Xeno Muller, Olympic gold and silver medalist, Olympic record holder.
It takes a few seconds for the workout to start streaming.
Today's entry is the sound recording of our latest Saturday group workout. We had a lot of fun rowing our 45 minutes. We had a few beginners mixed in with on the water racers, our median age was 45. I always enjoy group workouts because a lot of my energy needed to run the sessions come from other rowers comments, effort, and technical ability. We pushed consistently through the entire row and earned ourselves sweaty shirts and smiles on our faces.
Here is the breakdown of our row. After greeting everyone, we began with a technical warm up by building the stroke from finish to full slide. After 12 minutes warming up, we started extending our 2 minute work pieces all the way to 5 minutes, by small increments. The stroke rates went from mid 20ies to high 20ies. The time flew by so fast that I hardly saw the end of the workout coming.
If you are new to this website. You need to know that we at Row2Go provide workout content for people who use a rowing machine for fitness. It does not matter what rowing machine you use. All machines are build to handle the standard rowing rhythm. The workouts come in MP3 audio files and video format of different resolutions depending your internet speed connection.
This site is specifically for people who ARE NOT neurotic about exercise. Neurotic people do not need a site like Row2Go unless they neurotically try to row fast on the water, which in turn makes this site very valuable because of the Olympic coaching expertise of Xeno Muller, Olympic gold and silver medalist/Olympic record holder.
Here are two 45 minute sessions in MP3 format. The recording were taken during our regular indoor rowing workout sessions at our local studio. These MP3 are entertaining because additional comments from participants flow in as the workouts unfolds. These workouts are of intermediate intensity. Of course you can make it highly intensive if you choose to pull harder. The age range in these two sessions was 20 years old to 69 years young.
Quick note: Once the MP3 starts, just start paddling. The recording is how I talk during the class. End result is a sweaty shirt and joy. The sound of water is me filling up a cup of water nothing else.
This was our more technical workout of Saturday morning. No worries, we did break a sweat and pushed plenty of meters in our 45 minute workout. We went through technical drills and pushed a one minute piece, 2 minute piece, 4 minute piece for punishment and a few 45 seconds on and 15 seconds off. The row was great and fun, sweaty shirts and smiles, were worn at the completion.
In April 2009 I started uploading workouts to the internet for other rowers worldwide to enjoy with me. This mornings row is a typical 45 minute session which featured a technical warm up, a set of harder pieces, and a cool down with stretching. I am all about rowing, breaking a sweat, enjoying my time, and making sure that proper rowing technique is used. Here we row 2 X 3 minutes, 2 X 2 minutes, and 2 X 1 minute with stroke rates ranging from 24 to 32.
This workout is best for those who are open to rowing with someone else, without trying to make themselves miserable by pushing so hard that they might have to scrape themselves of the floor at the end of the row. We have a great time and provide a non threatening rowing environment. :-)
We pushed a great distance at the Iron Oarsman on Saturday morning. After a technical warm up and body over pause drills, we engaged in a set of short intervals. We built up to a minute by adding ten seconds at a time, and followed with one minute on and one minute off until the cows came home. If at home you feel comfortable at stroke rate 25 that is perfect too. All you need to enjoy is follow the timing of the intervals beginning and ending. The workout is 45 minutes long. During the downtime there is chatter that for most is an entertaining change.
It has been a great row again. We went through a nice slow technical warm up, emphasizing hinging at the hip joint, keeping the shoulders relaxed and taking deep breath. We walked away with sweaty shirts and smiles on our faces. We hope that you too will have a great time with this workout.