Course curriculum

Great for Beginners - Safe - Fun - Entertaining - New workouts added

  1. 1

    • 001 Beginner Class. This is where the journey begins! 21 minutes

    • 002 Beginner Class. Feel the stretch and calming effect of the rowing stroke. 32 minutes

    • 003 Beginner Class. Let's put it all together and go for a row! 33 minutes

    • 004 Technique Class. Time to pick up the pace with your first group class. 45 minutes

    • 005 Beginner Class. After completing this workout you are ready to crank it up! 43 minutes
  2. 2

    • 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!
  3. 3

    • 100 Medium Class - 43 minutes

    • 101 Medium Class at home with my dog Skiff and the fish - 40 minutes

    • 102 Medium Class - 46 minutes

    • 103 Medium Class - 43 minutes

    • 104 Medium Class - 45 minutes

    • 105 Medium Class - 46 minutes

    • 106 Medium Class - 49 minutes

    • 107 Medium Class - 64 minutes

    • 108 Medium Class - 43 minutes

    • 109 Medium Class - 46 minutes

    • 110 Medium Class - 60 minutes

    • 111 Medium Class - 45 minutes

    • 113 Medium Class - 48 minutes

    • 114 Medium Class

    • 116 Medium Class

    • 118 Medium Class

    • 119 Medium Class

    • 120 Medium Class

    • 126 Medium Class

    • 127 Medium Class

    • 117 Medium Class

    • 124 Medium Class

    • 122 Medium Class

    • 123 Medium Class

    • 125 Medium Class

    • 115 Medium Class

    • 112 Medium Class

    • 121 Medium Class
  4. 4

    • Try rowing 2000 Meters with my student! 8 Minutes total!

    • REVVED!!!! 208 Hard Class

    • 202 Hard Class “Sneak Attack!”

    • 203 Hard Class

    • 204 Hard Class

    • 201 Hard Class

    • Rowing Outside on top of the nature center, Back Bay! 40 Minutes

    • 212 Hard Class

    • 211 Hard Class

    • 209 Hard Class

    • 214 Hard Class

    • 215 Hard Class

    • 220 Hard Class

    • 221 Hard Class

    • 222 Hard Class

    • 216 Hard Class

    • 225 Hard Class

    • 218 Hard Class

    • 226 Hard Class

    • 100-200K No Problem 56 Minutes
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