Xeno Rowing Workouts

1 - Arms and shoulders AWESOME - 39 minutes

2 - Sprint power, increased leg strength, standing stretches. 41 minutes

3 - Power Short Intervals - 43 minutes

4 - Power Strokes Pyramid - 44 minutes

5 - Fixed Hanaho! Fartlek Power Strokes - 39 minutes

6 - Long strong and CALMING. 43 minutes

7 - Halloween Row: Warm up - 29 minute pyramid - cool down! 44 minutes

8 - The hour of rowing! Technique and steady strokes into the upper twenties - 60 minutes

9 - Hard Stroke Pyramid 10-20-30-40-50-60-50-40-30-20-10 - 52 minutes

10 - Enjoy being talked through a technical warm up and one up down power pyramid.

11 - Power Pyramid 5-4-3-2-1, 15"-90"-15" Total time 51 minutes. Beautiful

12 - Norwegian Hansen Intervals, you can make this as intensive as you want! - 49 Minutes

13 - Great Technical Warm Up Followed By Sets Of Power Strokes 50 minutes.

14 - Great long technical warm up with one leg power pieces. 51 minutes

15 - Technical warm up and power stroke pyramid. 47 minutes

16 - Powerful 30 minute workout. It fits into your busy schedule!

17 - Steady technical warm up with solid power intervals.`46 Minutes

18 - Total body workout! 48 minutes which will feel like 10. Enjoy.

19 - Full Body Valentine's Day Workout. 30 Minutes

20 - Technical builds and intervals 46 minutes.

21 - Great technical row, in depth description of what happens during the rowing stroke, plus a good pyramid of power. 52 minutes

22 - Technical warm up, learning how to control stroke rate and rhythm, intervals, and cool down! 47 Minutes

23 - Full body workout 30 minutes in an out! Emphasis on upper body. Time will fly by. 30 minutes.

24 - 30 Minutes, full body, full strokes, great mileage, easy to duplicate for an hour row or an all day row! 30 Minutes

25 - 30 Minute blast, technique - Swiss Roller Coaster - cool down!!! 30 Minutes

26 - 50 Minutes of Great Rowing. Know how to keep going when live throws little curve balls. 50 Minute Workout

27 - Smooth long workout, great technique, steady strokes, perfect to calm the mind. 50 Minutes

28 - Technique and and emphasis on upper body strength. Time flies by! Check the notes too. 30 Minutes.

29 - Great technique, 321-123-111, rate changes. Total time 45 minutes. Awesome

30 - High Intensity Intervals, 45 Minutes

31 - Get me to 10K, great technique, steady mileage, power strokes, and intervals. Simply awesome. 45 minute workout.

32 - Great 35 minute workout with special exercises at the end. 35’ Minutes +

33 - Great 60 minute workout, 60’

34 - Technical warm up and increasingly longer intervals. Great for the body and mind. 43 minutes

35 - Full on coaching session with intervals, 40+ minutes

36 - Intervals of technical builds, followed by steady rowing, and short intervals. 43' Minutes

37 - Technique -Steady- Intervals 45' minutes

38 - Technique - 30 second add on - 15 seconds repeat sprints. This is a harder workout. 43 minutes.

39 - Technique, 1 minute pieces, 90 second pieces, 1 minute pieces, and competitive flashback ⚡️

40 - Classic Rowing Pyramid, great technique, easy cool down, 45’ minutes

41 - Feet out rowing, technique, steady accelerations, 53 minute workout!

42 - Punch and Crunch! Breathe Right, control the body when it wants to flail.

43 - Swiss Roller Coaster, Counted Power Strokes, and My Own Carpal Tunnel Syndrome HACK.

44 - Birthday Row - Technique - Mileage - Story of Coaching, Family, Olympics, and Future!

45 & 46 - 2 x 20 Minute Workouts!!!!

47 - Technical warm up and a 14' pyramid!

48 - 30 Minute Quick Cook! 30'

49 - Tech-20 Stroke Pieces - 15' Minute Piece

50 - Tech - 20' Piece - 44 Minutes

51 - Xeno Coaching the 45 minute workout. 30''-60''-90''-120"-150''-3'.

52 - Great workout. Good technical warm up, single arm and leg, Hansens, cool down - 45' Minutes