Sometimes, you just don't feel like rowing. When that happens, get your kit on, and load up this workout.

🚣A bit of everything on the Intensity Pyramid🚣‍♀️

For those who ARE motivated to row - this workout works just fine for you too.

❗This row is 40 minutes in total, but for the un-motivated, don't look more than 4 minutes ahead at a time!!❗

There's no warmup in this row - but I do take 4 minutes to get started, so feel free to do some light rowing while you wait for me to get on with it!

The warmup actually kicks off this session - 4 minute warmup as normal, leads into another 4 minutes of easy intenisty rowing (for those who want a target, aim for 2K+18 at 20spm - for thos who are feeling sluggish, just row at a happy pace, and just pay attention to keeping a goodposture.

Then - take 30 seconds of either Power Strokes - or sprinting. Follow this by 3:30 of your easy pace - and then repeat - keep doing this until the end.

With any luck, the time will fly by - and by the 3rd or 4th sprint or power strokes, the motivation to row and focus a bit more will have arrived.

00:00 Introduction

04:17 Main Session

45:28 Cooldown and time to stretch while I sign off.

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