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Rowing

Endurance

Stay active while allowing your body to recover from all your hard work. Low stroke rates and lighter intensity allow proper blood flow back into your muscles, aid in recovery and prevent soreness. 

20 min Recovery Row

Join Alex Karwoski for 10 min Intro to Endurance, a class designed to help you improve your stamina and build aerobic endurance. This endurance rowing session features steady-state intervals at a moderate intensity. You'll work on your glutes, hamstrings, and quads while enjoying pop music. The class is structured to focus on maintaining a consistent effort throughout. Get ready to enhance your endurance with expert guidance from Alex.

10 min Intro to Endurance

Join Alex Karwoski for the 60 min Endurance Row class. This endurance rowing session focuses on improving your stamina and building aerobic endurance with steady state, low intensity intervals. The class will work your glutes, hamstrings, and quads. Enjoy a pop music playlist to keep you motivated throughout the workout. This class is perfect for those looking to enhance their endurance.

Improve stamina with Alex Karwoski in this 60-minute Endurance Row featuring pop music. Class includes Easy Effort, Moderate Effort and Recovery segments.

60 Min Endurance Row with 1-Min Challenging Effort - Alex Karwoski

60 min Endurance Row

Form & Drills

Join Matt Wilpers for the 10 min Form & Drills The Catch class. This drill-based rowing class is designed to maximize your potential on the Row by continuously improving your form. You'll work on preventing injury and improving efficiency, giving you confidence in every stroke. The class focuses on muscles like glutes, hamstrings, and quads. Enjoy the pop music genre while you train.

10 min Form & Drills: The Catch

Intervals

Join Alex Karwoski for 30 min HIIT Row, a powerful and efficient high-intensity interval class. This workout relies on short bursts of effort mixed with recovery periods, designed to give you a heart-healthy experience. As part of this intervals rowing class, you will work on your glutes, hamstrings, and quads. The session is set to an energetic electronic music playlist. Get ready to row with intensity and precision under Alex's guidance.

Boost endurance with Alex Karwoski in this 30-minute HIIT Row. Intervals rowing class set to electronic music with Challenging Effort and Recovery segments.

30 Min HIIT Row with Electronic Music Intervals - Alex Karwoski

30 min HIIT Row

Join Ash Pryor for the 10 min Form & Drills Row Recovery class. This drill-based session is designed to help you maximize your potential on the Row by continuously improving your form. The focus is on preventing injury and improving efficiency, giving you confidence in every stroke. The class targets your glutes, hamstrings, and quads, all set to a pop music soundtrack. Enhance your rowing technique and enjoy a focused 10 minutes workout with expert guidance.

10 min Form & Drills Row: Recovery

Music/Theme

Join Katie Wang for 15 min 2000s Row, a music/theme rowing class designed to get you moving. In this session, you'll row to the beats of an exciting 2000s playlist featuring hip-hop/rap. This class targets your glutes, hamstrings, and quads, ensuring a comprehensive lower body workout. Katie's guidance will keep you motivated as you row along to the nostalgic tunes. Get ready to enjoy a rhythmic and engaging rowing experience.

Row to pop hits in this 15-minute 2000s Row with Katie Wang. Class includes Easy Effort, Moderate Effort, Challenging Effort and Recovery segments.

15 Min 2000s Pop Row with Intervals of Effort - Katie Wang

15 min 2000s Row

Join Ash Pryor for the 15 min Trap Row, a dynamic music/theme rowing class. Row to the beats of an exciting hip-hop/rap playlist in this engaging session. This class focuses on working your glutes, hamstrings, and quads. It's designed to keep you motivated and moving with a smile on your face. Dive into this fun row and enjoy the rhythm while you work out.

Row to hip-hop/rap beats with Ash Pryor in this 15-minute Trap Row. Class includes Easy Effort, Moderate Effort and Challenging Effort segments.

15 Min Trap Row with Hip-Hop/Rap Beats - Ash Pryor

15 min Trap Row

Maximize your potential on the Row by continuously improving your form. This drill-based class is meant to help prevent injury & improve efficiency by giving you confidence in every stroke.

10 min Form & Drills: The Recovery

Row to the beats of an exciting 2000s Rock playlist with a smile on your face in this fun row.

10 min 2000s Rock Row

Join Katie Wang for the 30 min Intervals & Arms Row class. This intervals rowing session will feature bursts of effort alternated with free weight segments. The class is designed to challenge you and strengthen your body from the inside out. Enjoy an energizing electronic music playlist as you work your glutes, hamstrings, and quads. This 30 minutes workout is perfect for those looking to add variety to their fitness routine.

Light Dumbbells

Push your limits in this 30 min Intervals & Arms Row with Katie Wang, featuring electronic music, rowing intervals and upper body free weight exercises.

30 Min Intervals & Arms Row with Elevated Curl - Katie Wang

30 min Intervals & Arms Row

Join Adrian Williams for 30 min Hip Hop Row, a music/theme rowing class that will have you rowing to the beats of an exciting hip hop playlist. In this fun row, you will work your glutes, hamstrings, and quads. The class features a hip-hop/rap music genre to keep you motivated throughout the session. Adrian Williams will guide you through the workout, ensuring you get the most out of your 30 minutes. Don't miss out on this energetic rowing experience!

Row to hip-hop/rap beats in this 30-minute Hip Hop Row class with Adrian Williams. Class includes Easy Effort, Moderate Effort and Max Effort segments.

30 Min Hip Hop Row with 2.5-Minute Max Effort - Adrian Williams

30 min Hip Hop Row

Join Ash Pryor for the 30 min Endurance Row, a class designed to improve your stamina and build aerobic endurance. This endurance rowing session focuses on steady state, low intensity intervals. During the class, you'll work on your glutes, hamstrings, and quads. Enjoy the rhythm of pop music as you row. This session is perfect for those looking to enhance their endurance in a structured and engaging way.

Build stamina with Ash Pryor in this 30-minute Endurance Row featuring pop music. Class includes Easy Effort, Moderate Effort and Recovery segments.

30 Min Endurance Row with Pop Music & Low Intensity - Ash Pryor

30 min Endurance Row

Join Ash Pryor for the 20 min HIIT Row, a powerful and efficient high-intensity interval class. This session relies on short bursts of effort mixed with recovery periods, designed to give you a heart-healthy workout. The class focuses on intervals rowing and is set to energizing pop music. You'll work your glutes, hamstrings, and quads throughout the session. Get ready for an invigorating experience with Ash Pryor.

Push your limits in this 20 min HIIT Row with Ash Pryor, featuring intervals of Max Effort, Challenging Effort and Recovery, set to pop music.

20 Min HIIT Row with Pop Intervals - Ash Pryor

20 min HIIT Row

Join Ash Pryor for the 15 min Intervals Row, a class designed to increase your strength and endurance through interval-based rowing. This 15 minutes session will have you alternating between a wide range of efforts and moments of active recovery. Set to a hip-hop/rap soundtrack, this class will keep you motivated throughout. As part of this intervals rowing class, you'll work on your glutes, hamstrings, and quads. Don't miss out on this opportunity to challenge yourself with Ash Pryor.

Increase strength and endurance in this 15-minute Intervals Row with Ash Pryor. Segments include Easy Effort, Moderate Effort and Max Effort, set to hip-hop/rap music.

15 Min Intervals Row with Hip-Hop/Rap Music - Ash Pryor

15 min Intervals Row

Join Alex Karwoski for 10 min 90s Pop Row, a music/theme rowing class that will have you rowing to the beats of an exciting 90s pop playlist. This session is designed to keep you energized and smiling as you row. The class focuses on engaging your glutes, hamstrings, and quads. Enjoy the rhythmic pop tunes while working on your fitness. This 10 minutes session is perfect for a quick, effective workout.

Alex Karwoski leads this 10-minute 90s Pop Row. Class features pop music with Easy Effort, Moderate Effort, Challenging Effort and Recovery segments.

10 Min 90s Pop Row with Challenging Efforts - Alex Karwoski

10 min 90s Pop Row

Any rower

Join Katie Wang for the 10 min Tabata Row, an efficient intervals rowing class designed to boost your energy and power. This class features a 2:1 ratio of effort to recovery, ensuring a balanced workout. You'll be working your glutes, hamstrings, and quads throughout the session. Set to the beat of electronic music, this class will keep you motivated. Perfect for those looking to challenge themselves in a short amount of time.

Power through intervals in this 10 min Tabata Row with Katie Wang. Class features hip-hop/rap music and segments of Challenging Effort and Recovery.

10 Min Tabata Row with Hip-Hop/Rap Intervals - Katie Wang

10 min Tabata Row

Increase your strength and endurance in this interval based row. Expect a wide range of efforts followed by moments of active recovery.

60 min Intervals Row

Beginner

Join Matt Wilpers for the 20 min Advanced Beginner Row and build on the basics with this challenging but accessible session. This beginner rowing class is perfect for those still learning but ready for more. You'll incorporate advanced metrics and cues as you continue to master your rowing stroke. Enjoy an electronic music genre that keeps you motivated throughout the class. Focus on working your glutes, hamstrings, and quads during this 20 minutes workout.

Build rowing skills in this 20-minute Advanced Beginner Row with Matt Wilpers, featuring electronic music and segments from Easy to Max Effort.

20 Min Advanced Beginner Row with Electronic Music - Matt Wilpers

20 min Advanced Beginner Row

Improve your stamina and build aerobic endurance with 30 min Endurance Row, instructed by Alex Karwoski. This endurance rowing class is designed around steady state, low intensity intervals. You'll work on your glutes, hamstrings, and quads throughout the session. Enjoy the rhythm of pop music as you row. Join Alex for this focused workout to enhance your endurance.

Build stamina with Alex Karwoski in this 30-minute Endurance Row class, featuring pop music. Segments include Easy Effort and Moderate Effort intervals.

30 Min Endurance Row with 11-Minute Moderate Effort - Alex Karwoski

Join Alex Karwoski for the 10 min Tabata Row, a focused intervals rowing class. This efficient style of intervals offers a 2:1 ratio of effort to recovery, designed to pump you up with energy and power. The class targets your glutes, hamstrings, and quads, ensuring a comprehensive workout. Enjoy the rhythm of electronic music as you row through each segment. Perfect for those looking to challenge themselves in a short amount of time.

Push your limits with Alex Karwoski in this 10-minute Tabata Row. Intervals rowing class set to rock music, featuring Max Effort and Descending Recovery segments.

10 Min Tabata Row with Rock Music - Alex Karwoski

Join Ash Pryor for the 10 min HIIT Row, a powerful and efficient high-intensity interval class. This session relies on short bursts of effort mixed with recovery periods, providing a heart-healthy workout. The class focuses on muscles such as glutes, hamstrings, and quads. Enjoy energizing pop music as you row through the intervals. This class offers a quick and effective workout.

Push your limits with Ash Pryor in this 10-minute HIIT Row class. Intervals rowing class features pop music with Max Effort and Recovery segments.

10 Min HIIT Row with Pop Music & 2-Min Max Effort - Ash Pryor

10 min HIIT Row

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

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Rowing

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Alex Karwoski • Rowing

Alex Karwoski • Rowing

Alex Karwoski • Rowing

Alex Karwoski • Rowing

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Katie Wang • Rowing

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Ash Pryor • Rowing

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Adrian Williams • Rowing

Ash Pryor • Rowing

Ash Pryor • Rowing

Ash Pryor • Rowing

Alex Karwoski • Rowing

Alex Karwoski • Rowing

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