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.

10 min Tabata Row

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Rowing

Intervals

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

Pills Against Sadness

Pills Against Sadness (Extended)

Elevate

Azizam (feat. Googoosh) [Persian Version]

Warm Up

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10 min Tabata Row

10 min Tabata Row

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