Two on, one off. This efficient style of intervals gives you a 2:1 ratio of effort to recovery, pumping you up with energy and power to take on your next challenge.

20 min Tabata Row

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Rowing

Intervals

Any rower

Ash Pryor takes you through an Extra 5 endurance row workout, meant to be stacked on top of another class, so make sure you are already warmed up. The two main intensities in this workout are moderate and easy. R&B music will keep you energized.

Extend your workout with Ash Pryor in this 5-minute Extra 5: Endurance Row intervals rowing class, featuring Moderate Effort and Easy Effort segments.

Extra 5: Endurance Row with 3.5-Min Moderate Effort - Ash Pryor

TLC: Greatest Hits

Creep

This Is Acting (Deluxe Version)

Move Your Body (Alan Walker Remix)

Cool Down

Drills

Extra 5-Minute Endurance Row Workout Video

Born Again (Purple Disco Machine Remix) (feat. Doja Cat & RAYE)

Born Again (Purple Disco Machine Extended Mix) (feat. Doja Cat & RAYE)

Tha Carter III (Edited (MTV Bonus Version))

A Milli (Album Version (Edited))

SOLACE

Underwater

Battle Of The Sexes (Deluxe)

Intro (Album Version (Edited))

Experience (Disco Symphony Version)

Experience (Disco Symphony Version Edit)

Bad Blood X (10th Anniversary Edition)

Flaws

Warm Up

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20 min Tabata Row

20 min Tabata Row

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