Course curriculum

  1. 1

    • 2021-2022 - 1 - 45 Minute Workout, Eyes closed, Finding the Groove, and other tips to make it right!

    • 2021-2022 - 2 - 45 Minute Workout, 1' Minute on OFF, 12 Minute Pyramid and cool down. Sleep science discussed and link attached.

    • 2021-2022 - 3 - 40 Minutes Technique and 20 Minutes of Intervals

    • 2021-2022 - 4 - 45' Minute Workout - Tech - One Leg - Intervals - Cool Down :-) Intermittent Fasting Vid in notes.

    • 2021-2022 - 5 - 54' Minute Workout, Technical Warm Up, 4 X 3' Pyramids, ALL GOOD!

    • 2021-2022 - 6 - 54' Minute Workout, Technical Warm Up followed by counting power strokes!!!!!!!!! Count, drive and repeat. Great fun!

    • 2021-2022 - 7 - 30 Minute Power Pack!

    • 2021-2022 - 30' Minutes of Power - Warm Up, Power Strokes, and Hansens

    • 2021-12-11 - 45' Technique and pyramid, beautiful workout, smile and sweaty shirt guaranteed!

    • 2021-12-18 - 49' Workout Pryamid at 26 with one minute breaks in between intervals.

    • 2022-01-01 Happy New Year Row - 10K - Technique - Power Strokes - & Pyramid

    • 2022-01-08 - 30' Minutes - Upper body arms only mixed intervals.

    • 2022-01-09 - 37' Workout!

    • 2022-01-22 - 50' Minute workout. Single leg and upper body focus!

    • 2022-01-29 - 44' Eyes closed, silent counting, one 7 minute piece, a Bob Ross workout!

    • 2022-02-06-16 - 45 minutes

    • 2022-02-12 - 17 - 45 minutes Pyramid and X - Intervals

    • 2022-02-19 -18 - 45 minutes, 5 minute piece rate changes!

    • 2022-02-26-19 - 45' Minute workout, tech, intervals, cool down. How to use the Sprossen-wand!

    • 2022-03-04 -20 -45' Workout One Limb at a time and then full power!

    • 2022-03-12 - 21 - 45' Great focus on breathing, shout out to Wim Hof!

    • 2022-03-19 - 22 - 45' Power strokes at 26

    • 2022-03-26 - 23 - 45' Minutes Front View!

    • 2022-03-26 - 23 - 45' Minutes Side View!

    • 2022-04-02 - 24 - 40 Minute Workout, Classic Pyramid Rate Changes

    • 2022-04-09 - 25 - 48 Minutes PUSHING 12KM!!! Woohoo!

    • 2022-04-16 - 26 - 48 Minutes 11.5KM with Power Pyramids!

    • 2022-04-23 - 27 - 59 Minutes 14KM of pure joy!

    • 2022-04-30 - 28 - 41' Minute Pyramid Workout with warm up and cool down!

    • 2022-05-07 - 29 - 30' Workout Beginner Perfect!

    • 2022-05-14 - 30 - 45' Workout

    • 2022-05-21 - 31 - 15 Second Add On Pyramid!

    • 2022-06-04 -32- 36’ Technique - Incremental Stroke Length Pyramid! Awesome!

    • 2022-06-11 - 33 - 45’ Minutes Technical Warm Up,

    • 2022-06-18 -34 - 40’ Steady Mileage, great technique, great breathing!

    • 2022-06-25 - 35 - 30 Minutes Strokes and Beach Muscles!

    • 2022-07-1 - 31 - XENO ROWING WORKOUT - 45 Minutes - Rowing Strokes and Stand Up Exercises.

    • 2022-07-08 - 32 - Rowing Workout: Warm UP - 5 Minute Stroke Rate Pyramid - Technical Cool Down

    • 2022-07-15 - 33 - Great rowing workout. 45 Minutes. Hard for the ones who want to suffer and great for all.

    • 2022-08-21 - 34 - Rowing workout steady mileage

    • 2022-08-25 - 35 - Classic Rowing Pyramid

    • 2022-08-31 - 36 - Quick 20 Minute Workout

    • 2022-08-31 -37 - Quick 30 Minute Workout

    • Open House Row 2024-02-10 / 42 Minutes, Tech and Intervals, Easy To Follow