RowAlong: Highs And Lows – 9 Intense Rounds RowAlong

After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.

🌐 Visit rowalong.com for more workouts and don’t miss my Sunday Live Rows on YouTube (@rowalonglive) and EXR.

📘 Grab The Rower’s Journal on Amazon and try the RowAlong app – available on iOS and Android.

🔴 DISCLAIMER: Talk to your doctor before beginning any exercise routine. You row at your own risk.

☕ Buy me a coffee | ➡️ Patreon support

But hey – just being here is awesome. Keep it up! 🔵🔵🔵

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RowAlong: Highs and Lows – 9 Intense Rounds

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