Today, I have a rowing machine workout video for you guys! I’ve taken 5 CrossFit classes and not once has a coach ever told me how to actually row. Turns out, I’ve been doing it wrong all along! The girls next to me always beat me but I had no idea if I was doing it wrong or what I needed to change.
I also had a few clients and viewers ask me for cardio workouts they could do if they had lower body injuries. While I know rowing is a great alternative, I did not know what speeds or interval distance to recommend. I never had done a full rowing workout myself. I usually just use it like in CrossFit for a warm up.
Hate to run? This workout is for you. World Champion rower and Elite Ultra Endurance athlete Josh Crosby showed me how to perfect my form and gave me 2 additional interval workouts to share with you guys! Enjoy.
Workouts from the video:
Interval Workout #1
- 30 sec at 24 strokes/minute (spm)
- 30 sec at 28-30 strokes/minute (spm)
- Repeat 5 times.
Record distance traveled. Repeat 5 minute interval and try to beat your distance!
Interval Workout #2
- 2 min 24 strokes per minute (spm)
- 2 min 26 strokes per minute (spm)
- 1 min 28 strokes per minute (spm)
- 2 min 24 strokes per minute (spm)
- 2 min 26 strokes per minute (spm)
- 1 min 28 strokes per minute (spm)
- Rest 2 minutes
- 2 min 24 strokes per minute (spm)
- 2 min 26 strokes per minute (spm)
- 1 min 28 strokes per minute (spm)
- 2 min 24 strokes per minute (spm)
- 2 min 26 strokes per minute (spm)
- 1 min 28 strokes per minute (spm)
This is a 22 minute workout. If you want a longer cardio workout, repeat interval.
Try this workout today at the gym and upload an instagram photo as proof! Don’t forget to tag me @SarahFit 🙂
