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10 min Intro to Stroke Rate

10 min Intro to Stroke Rate

Originally aired

Alex Karwoski

Rowing

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More info

Join Alex Karwoski for the 10 min Intro to Stroke Rate, a quick and efficient intervals rowing class. Focus on how to increase and decrease stroke rate with expert guidance. Understanding how to change your stroke rate will help make your classes more efficient. The class features electronic music to keep you motivated. This session will engage your glutes, hamstrings, and quads.

Subtitles: EN

Equipment

  • Rowing machine

Featuring music by

Avicii, T-Pain, Yung Joc, La Roux

Playlist

  • Epiphany (Expanded Edition)

    Buy U a Drank (Shawty Snappin') (feat. Yung Joc)

    Yung Joc, T-Pain
  • True (Bonus Edition)

    Hey Brother

    Avicii
  • D.A.N.C.E

    D.A.N.C.E (Radio Edit)

    Justice

Playlist

  • Epiphany (Expanded Edition)

    Buy U a Drank (Shawty Snappin') (feat. Yung Joc)

    Yung Joc, T-Pain
  • True (Bonus Edition)

    Hey Brother

    Avicii
  • D.A.N.C.E

    D.A.N.C.E (Radio Edit)

    Justice
  • La Roux

    Bulletproof

    La Roux

Class plan

  • warmup

    Warm Up

    1 Movement

    1 min

  • caesar

    Drills

    1 min

  • caesar

    Rowing

    2 Movements

    2 min

  • caesar

    Drills

    1 min

  • caesar

    Rowing

    7 Movements

    5 min

  • cooldown

    Cool Down

    1 Movement

    1 min

Body activity

Body Activity

Glutes

13%
Tertiary muscle group

Hamstrings

13%
Tertiary muscle group

Quads

13%
Tertiary muscle group

Core

9%
Secondary muscle group

Hips

9%
Secondary muscle group

Other

43%