This one’s about rhythm, purpose, and connection. After setting up and warming up, we’ll row for 20 minutes at a steady 20 spm — low intensity but high value, like climbing a never-ending staircase. Along the way, I’ll share a bit of my own story and help you reflect on yours. Let’s connect with our “why” for rowing and build some serious base fitness together.

🌐 Visit rowalong.com, and come row live with me on Sundays (@rowalonglive).

📘 Explore The Rower’s Journal on Amazon and grab the RowAlong app in your app store.

🔴 DISCLAIMER: Always check with your doctor before starting new workouts. Participation is voluntary and at your own risk.

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Or just keep showing up – that’s everything. 🔵🔵🔵

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This workout blends cardio with a technique tune-up. After your warm-up, we’ll dive into a continuous 20-minute row focused on posture, stroke mechanics, and connection. I’ll guide you on how to move with precision while gradually building intensity. Close it out with a short cool down — and step off the machine feeling sharper, stronger, and more in control.

📺 Don’t forget to visit rowalong.com and join the Sunday Live Rows on YouTube (@rowalonglive).

📓 Want to log your progress? Grab The Rower’s Journal on Amazon, and try the RowAlong app on mobile.

🔴 DISCLAIMER: Check with your healthcare provider before beginning this or any exercise program. Participation is at your own risk.

☕ Buy me a coffee | ➡️ Patreon

But really — just keep rowing with me. 🔵🔵🔵

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In this progressive session, we’ll gradually increase both stroke rate and intensity: 4 minutes at 20 spm, 3 minutes at 24, 2 minutes at 28, and finally 1 minute at 30. Then we repeat. With short rests between rounds, this is about building endurance without burning out. I’m with you every step — and stroke — of the way.

🌎 Find more at rowalong.com, watch live rows on Sundays (@rowalonglive), and subscribe to my main channel.

📕 Get The Rower’s Journal here, and check out the RowAlong app on iOS or Android.

🔴 DISCLAIMER: Get medical clearance before starting this or any new fitness activity. You row at your own risk.

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Still here? You’re smashing it. 🔵🔵🔵

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We’re going to climb the pyramid together: 3 minutes at 20 spm, 2 minutes at 24, 1 minute at 30 spm — then take a quick breath and do it again. Three full rounds of power, pace, and precision packed into a 30-minute challenge. I’ll guide you through every peak and valley.

🌐 rowalong.com has everything you need, and don’t miss Sunday Rows on YouTube (@rowalonglive).

📖 Pick up The Rower’s Journal here and download the RowAlong app today.

🔴 DISCLAIMER: Speak with your healthcare provider before beginning any workout. You take part at your own risk.

☕ Buy me a coffee | ➡️ Join on Patreon

But hey – if you’re rowing, you’re winning. 🔵🔵🔵

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After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way.

🌍 Head over to rowalong.com and subscribe on YouTube (@rowalong). Catch the Sunday Live Rows too!

📚 Don’t forget The Rower’s Journal on Amazon and the RowAlong app on your favorite device.

🔴 DISCLAIMER: Please consult your doctor before starting any fitness program. Your health is your responsibility.

☕ Buy me a coffee | ➡️ Support on Patreon

But if nothing else — just keep rowing with me. 🔵🔵🔵

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After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.

🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR.

📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android.

🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.

☕ Buy me a coffee | ➡️ Patreon support

But hey – just being here is awesome. Keep it up! 🔵🔵🔵

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We’ll start with a warm-up that transitions from low intensity into technical drills, setting you up for a solid workout. The main session gradually builds from 22 strokes per minute upwards, dialing in both your stroke rate and your pace. I’ll be right there to keep you focused, helping you maintain form and maximize every pull.

📢 Check out rowalong.com and join the Sunday Live Rows on the EXR app or on YouTube at @rowalonglive.

💪 Want more structure? Pick up The Rower’s Journal on Amazon and explore the RowAlong app on your mobile device.

🔴 DISCLAIMER: Always consult your healthcare provider before starting any new fitness program. Use this video at your own risk.

☕ Buy me a coffee | ➡️ Become a patron

Or just keep showing up — that’s what really counts. 🔵🔵🔵

Hosted on Acast. See acast.com/privacy for more information.

We’ll kick things off with a four-minute warm-up to get your body moving and break down the rowing stroke. Then it’s straight into a 20-minute pyramid-style session: three-minute intervals starting at 20 strokes per minute, gradually increasing in intensity before winding down with a two-minute cool down. I’ll guide you stroke by stroke, helping you carve out real progress in just half an hour.

🧭 Be sure to visit rowalong.com and join me live on Sundays via the EXR app or the RowAlong Live channel on YouTube (@rowalonglive).

🎥 Subscribe to my YouTube channel for more sessions, and check out The Rower’s Journal on Amazon.

📱 Don’t forget to download the RowAlong App on iOS and Android — just search “RowAlong.”

🔴 DISCLAIMER: Consult your doctor before starting this or any exercise program. Participation is at your own risk.

☕ Buy me a coffee | ➡️ Support me on Patreon

But seriously – just keep watching. That’s all I ask!

Be well. 🔵🔵🔵

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