91ÌÒÉ«

Week 1

• – Go Row Indoor low impact workout
• – Go Row Indoor pyramid workout
• – 20 minute follow along workout (10 min on, 10 min off)
• Day 4 – Rest Day

Week 2

• – Core workout (off machine)
• – 3 x 12 minutes steady state row
• – 20 minutes max distance row guided by Clare Holman (record your distance!!)
•   – 4.5km interval row
•   – Go Row Indoor tabata workout
• – 35 minute follow along workout (10x 1 minute on, 1 minute off)
• Day 11 – Rest Day

Week 3

• – 20 minute core workout (off machine)
•  – 6 x 3 mins on, 3 mins off
• – 30 minutes rate 20
• – 2 x 10 minutes at 24spm
•   – 35 minute follow along workout (10x 1 minute on, 1 minute off)
•   – 30 minute workout (endurance testing)
• Day 18 – Rest Day

Week 4

•   – 15 minute core workout (30s on 15s off)
• – 3 x 5 mins on, 90s off
• – 20 minute full body circuit workout
•   – 10 x 200m on, 1 min off
•   – 35 minute follow along workout (10x 1 minute on, 1 minute off)
•   – Go Row Indoor advanced workout (25 minutes)
• Day 25 – Rest Day

Week 5

• – 18 minute core workout
•  – 8 x 2 mins on, 1 min off
• – 15 minute whole body workout
• – 20 minute Go Row Indoor interval workout
• – 35 minute follow along workout (10x 1 minute on, 1 minute off)
• Day 31 – 20 minute max distance row – how far have you come?

If you’ve got any questions, just fire us an email on [email protected].