Build strong rowing strokes with strength and power using this 15-minute rowing machine power intervals workout. This quick but challenging workout will make the most of your time with a variety of longer tough effort intervals, to ascending power stroke pushes. Follow along with Sunny Trainer Sofee for 15 minutes of serious sweat!

15 Minute Power Intervals & Power Strokes Rowing Machine Workout
Workout Length: 15 Minutes
Workout Level: Beginner-Intermediate
Trainer: Sofee Beer

WORKOUT DETAILS
🔥 0:00 | Intro

WARMUP
🔥 0:15 | Warmup: Pick Drill – 2 mins
🔥 0:23 | Warmup: Arms Only
🔥 0:48 | Warmup: Body Over
🔥 1:12 | Warmup: Halfstroke
🔥 1:36 | Warmup: Full Stroke

80% EFFORT
🔥 2:34 | 80% Effort – 2 mins

RECOVERY
💨 4:30 | Recovery Paddle – 60 sec

ASCENDING POWER STROKES – 4 MINS
🔥 5:31 | Power Strokes: 8x
💨 5:54 | Recovery – 30 sec
🔥 6:28 | Power Strokes: 16x
💨 7:04 | Recovery – 30 sec
🔥 7:28 | Power Strokes: 24x
💨 8:16 | Recovery – 30 sec
🔥 8:51 | Power Strokes: 32x

RECOVERY
💨 9:52 | Recovery Paddle – 60 sec

DESCENDING LENGTH INTERVALS
🔥 10:34 | Interval 1 – 90 sec
💨 12:00 | Recovery – 30 sec
🔥 12:30 | Interval 2 – 60 sec
💨 13:33 | Recovery – 30 sec
🔥 14:00 | Interval 3 – 30 sec

COOLDOWN
💨 14:34 | Cooldown – 60 sec
💨 14:36 | Cooldown: Full Stroke
💨 15:01 | Cooldown: Halfstroke
💨 15:11 | Cooldown: Body Over
💨 15:23 | Cooldown: Arms Only

END WORKOUT


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FITNESS EQUIPMENT USED
► Air Fan Rowing Machine Ergometer: https://bit.ly/SF-RW520050

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