28-Minute Power Shifting Row | Build Strength at Low Stroke Rates
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28-Minute Power Shifting Row | Build Strength at Low Stroke Rates
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This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.
👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:
1 minute machine set up
4 min warm-up
22 min main session (11 effort switches)
2 min cooldown
1 minute stretching / re center
You’ll row smart, sweat smart, and feel stronger.
🔥 The Main Set:
11 rounds of:
1 min low effort @ 20 SPM
1 min high effort @ 20 SPM
I will guide you through every stroke to help you connect, push, and recover — all with confidence.
💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.
📌 CHAPTERS
00:00 Intro
01:21 Warm-Up
06:16 Main Workout
28:33 Cooldown
🏷️ Hashtags
#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine
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