Suggested Government Projects Endorsed for Implementation
Craving a consistent workout routine that suits your needs? Dive into Push Programs and watch your rowing game skyrocket! Here are some recommendations tailored for building a solid foundation, enhancing endurance, and boosting speed.
Rising from the Ashes
Perfect for those returning from a break, this program offers a gentle beginner series designed to rebuild your cardio base. Base Builder and Base Elevator rows gradually increase from 10 to 25 minutes, helping you get back on the rower twice a week.
Time to Get Precise
Master the art of controlling your cadence and technique across different stroke rates with Echo 10 - a series of 10-minute workouts focused on Cadence Control.
Arctic Pursuit
Embark on the Arctic Ascent and experience all three Interval Workouts – Meteor, Pulse, and Echo. This collection of quick, efficient workouts will become your new favorite!
Fresh Start for Beginners
If you're just beginning your rowing journey, follow the Starter Series. Over 15 weeks, members work their way up to a 1,000m row, a 2,000m row, and HIIT workouts, gradually introducing higher-intensity zones.
Leveling Up
This 12-week program builds upon the foundations laid by the Getting Started Series. Suitable for those with a higher fitness base who want to establish a routine using a rowing machine.
Achieving 1,500M Dominance
With the objective plain as day, this program consists of short, efficient workouts (15 minutes or less) designed to develop your speed and endurance, preparing you for the classic 1,500m race.
Plowing Through Challenges
This 10-workout, 30-day program combines Race, Meteor, and Pulse Workouts to help you tap into your top speed, increase your endurance, and extend your Race Intensity capacity from 2,000m to 5,000m.
Finding Balance in Motion
In both Meteor and Pulse options, this program focuses on expanding both endurance and speed while benchmarking your progress with 500m classics at the beginning and end. Between the 20-minute endurance interval workouts, HIIT, and Vortex rows, you'll become nimble and resilient.
Tackling Long Distances
This advanced program is geared towards athletes such as cyclists, runners, and triathletes. Start with a 60-minute endurance row at a steady pace to gauge your long-distance pacing, then challenge yourself with changing intervals and paces throughout the 30 days.
Unleashing Speed
Introduce HIIT into your routine with the HEARTTHROB workout program. This collection of 20 quick workouts alternates between Meteor and Pulse, ranging from 10 to 20 minutes, to help you build explosive power and speed.
Mastering Speed and Endurance
Designed for those seeking a new Best Split PR, this 10-workout program starts with an exercise snack to help you get accustomed to frequent shifts in intensity. You'll progress into longer workouts aimed at helping you practice working hard under fatigue.
Engraining Effort
Expand your ability to row at your personalized Race Intensity with this 15-part workout series focused on improving your 3x500m personal record. Workouts consist of a mix of Meteor, Pulse, and Race options, gradually increasing in length and difficulty.
Aiming for the 2K Victory
Boost your 2,000m row with 17 Race Workouts. These sessions contain built-in rest intervals to promote repetition at your Race and Sprint Intensities, perfect for honing your 2k time while maintaining a competitive edge.
Achieving the Next Caliber
Also dedicated to improving your 2,000m row, this 16-part program was developed by a former member of the US national rowing team and incorporates some of the same workouts used by national and world champion rowers.
Science and health-and-wellness are intertwined in the Push Programs, as these workout plans are designed to enhance physical fitness, particularly focusing on rowing. The Fitness-and-exercise routine provided by the programs aims to boost endurance, speed, and cardio health, ensuring users maintain a consistent and effective workout routine for overall wellbeing.
