Xeno muller rowing workout blog worldwide

5 Seconds to 1 Minute and back down

Mon, 29 Jun 2009 16:28:54 -0700

Great workout this AM.
After a technical warm up we proceeded in adding 5 seconds to each interval all the way up to 1 minute. At that point we returned back down to 5 seconds.
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Become a $17 a month member and row to up to 16 new workouts every four weeks.

10 X 30 ON/OFF, 5 X 1 ON/OFF, 10 X 30 ON/OFF

Sun, 28 Jun 2009 16:18:29 -0700

This was a nice continuous workout.
We pushed 30 second pieces and minute pieces. When you follow the workout and get tired you can skip every other interval if you want. Spread the word about the workouts on Row2go.
I hope you have a great row.

20-40-60-80-100-80-60-40-20 Hard strokes

Sun, 28 Jun 2009 16:14:22 -0700

Good solid hard strokes.
Xeno

Using three parts of the rowing stroke & increasing intervals

Tue, 23 Jun 2009 05:51:39 -0700

Hello Row2Go rowers.

This morning we started with a technical warm up. Then we proceeded to increse sets of full slide rowing, followed by upper body and arms, and finishing with arms only. The last interval was was 50 full slide strokes, immediately followed by upper body and arms, and finished with arms only.

I broke a sweat and it felt great.

Xeno

Become a $17 a month member and enjoy these workouts where your rowing machine sits. You need a decent internet connection and a computer with speakers that you can hear well when you row. A more quiet rowing machine such as a WaterRower would be perfect.

A workout and a technique session, packed into Saturday morning

Sun, 21 Jun 2009 14:21:45 -0700

Hello Rowers and Fitness Seekers,
On our online rowing club called Row2Go we have a brand new rowing workout and a technique session to help improve our power application while never seeing an injury in the future. Here are the descriptions:

I. This was a good solid workout. We started out at 20 seconds and added 20 seconds each time. We combined sets of stroke rates of 26-28 and 30. By the time 3 minutes are completed you will have broken a great sweat. In this workout I also changed the angle of the camera around to give a little bit of total view of the rowing studio. By the way, I would like to get in touch with Weightwatchers and see if they are interested in providing our workouts to their members.

I. On Saturday for our second session I used the video camera to coach different rowers and point out ways to improve their technique. This is not a “workout” but your are more than welcome to row to it and adjust your technique according to my technique tips.

Membership is only $17 per month no strings attached. Any rowing machine is welcome.
Xeno