Hello Row2goers and visitors,

Well yesterday was a tough one.  The workout became gradually harder :-).  I am looking forward to hearing your feedback on it.  The sweaty shirt was guaranteed early in this 45 minute row.  I actually got a drenched shirt and after catching my breath a smile on my face appeared too :-O.  Throughout the row I made sure to stay positive for the group by complimenting everyone for their effort.  My two wing men were egging me on to go harder, they got what they asked for, it was great.  Read for the workout details and the video and MP3 download of the workout....

Hello Row2goers!

We filmed this workout last Saturday.  We had a great time rowing 45 minutes.  We warmed up with technical exercises.  I made sure that everyone had something to drink, after all, we don't want to have to scrape anyone of the floor because of dehydration. :-)  As mentioned in the headline, this workout is of intermediate to high intensity.  It is not necessarily beginner workout because of the duration of the intervals.   Even in this workout, beginners are welcome, however I never fail to mention that if the intensity goes beyond reasonable discomfort to lay off the power and start cruising.  Read more for the written details of this workout....

if you are a highly competitive rower consider training to the 16 week training program

This workout is especially meant to get ready for racing.  

After a race warm up we push two 500M pieces at different stroke rates, followed by a 1000M piece with start and and final sprint.

Matt Goode raced 2000 meters, how far can you go?

Matt pushed a personal best in this footage.  Join him and test yourself.  Share his "enjoyment"!
Make sure that you warm up gently and cool down.

Enjoy racing him no matter what machine you are rowing!