I'm 35 and was massively out of shape a few months ago. I've been rowing nightly changing between 30 minutes and an hour. I've lost 20 pounds and my body works so much better. Thank you for your workouts.
Love, love this workout👍. The pace and music make the program speedy and fun. I’m a 79 year old female. Hip replacement four years ago. Fighting to get my A1c below 6 through exercise and getting off medication even though I’m 5’3” and weigh 110 genetics are harder to conquer than diet. Keep on coaching and I’ll keep on rowing. Exceeded 28 spm throughout the whole program
Hi all, starting rowing as part of my rehab, following a heartattack last December (27th).Got a concept 2 in June. What a absolutely great wsy of feeling good and working out. Thanks bud for your sessions, throughout the year. Happy Christmas from Manchester England.
I'm finally getting around to thanking you, Dark Horse. I’ve done several of your workouts, and this was the most challenging. Magically, Amazing Dana the Magician.
New to rowing, 60 year's old just lost 5 stones and had a tummy tuck 6 months ago. Starred with technique sessions and tried this one for the first time today. Finding it difficult to get mostl of the effort from legs but slowly improving. So not great stats but did 101 meters on my first 30 seconds and finished on a high (for me) 112 meters. Loving these workout thank you
One thing I’ve been noticing in listening to some coxswain calls during my warmups (they work on the erg too) is this need to maintain the bodies over position at the catch and not let the seat come too far forward. So when you were pointing out the glutes and hamstrings, I was certainly trying to focus on keeping my butt out and hinge at the hips, made the push more engaging
This was my all time favorite workout! Loved everything about this one!! Thank-you Shane so much for these workouts!. I have had my water rower for 3 years now and since watching your workouts from beginner to intermediate I now feel the connection and excitement to get on my rower daily. Thank you you for your training, guidance, example and overall leadership. ❤️💕😎 I’ve only been following you, and back into rowing for 3-4 weeks now and I can feel all the difference from your workouts!
Hi, I own the machine for 10 days now and I tried this exercise yesterday and I survived. It’s not a boring exercise, but at the end it’s hard to keep on smiling. Regards from The Netherlands.
The more i row the more I like it. I'll try this one tomorrow. I do the treadmill and some weights too. The rower seems to make me feel the best after my workout, like I've done something. I find that it is easy to over do it on this machine too. I've been doing 2 10-12 min. sets.
Did this exercise for the first time this morning, was anxious as I didn't know how I would cope but loved it. 54 yo and morbidly obese but rowed sub 2 min splits at the end which is honestly not something I thought I would ever do. Looking forward to next time knowing I can go harder in early intervals.
This is great! Thanks Shane! I got 4200 roughly. I normally just jump on the rower for a slow 10km while watching Netflix but this truly gives me a workout instead of just doodling around! Thanks again!
Seeing some of the other posts on here, clearly have a ways to go to getting back into peak shape, but after over a year of little exercise, avg 1:46.0 split for 2830 metres with very little rowing In between besides rowing into the start.
FYI just to mention rather than presenting the long method, there is a 30 on 30 off setting on the PM5...I believe it’s under standard workout.... it allows you to row as many as you can do
Fantastic workout. Averaged about 145m per 30 seconds. Peaked 149 on first 3 and lapsed middle 7 with last 10 around 148-150 mark. You definitely need to keep spinning on the breaks because getting the flywheel going after a dead stop loses about 10m every time.
This is giving me insight to my form and what should be going on when. I learned that really putting that extra oomph at the end with the arms, and paying attention to my posture (not slouching going into the catch) really helps that meter count.
I love this one so much! It gets a 🔥 on my workout calendar so I can come back to it often. Sweat was POURING off of me this morning! I was tempted to sleep in and do my row after work, but I kicked myself in the 🍑 and got it done at 4:30am. I can't wait to get my Concept 2 so I can really work on those split times.
Thank you Dark Horse!! I just have a Costco rower “ Pro Form” and am not sure how to set the resistance to match what you are doing? Please advise thank you!!
4680 m, but I could hardly move during breaks. Amazed I kept under 1:35 most of the time, under 1:39 all the time. Mind you I was averaging 28spm, max 36spm... very pleased on the very last one I was seeing 1:29s, but I knew it was the last!!
Great workout this morning! I opted for active rest because I feel smoother going back into the rest portion plus it’s extra time I can dial in my form going at a slower pace.
Your catch on the thumbnail is perfect, I always do that twisting my wrist, which is obviously wrong. Also, I’m opening my hips right in the beginning of the drive, which leads me to start feeling my lower back in the middle of the workout. I’m still trying to fix that. Any tips? You’re being my coach for the last 3 weeks, you’re awesome! Cheers from Brazil!
Awesome workout! Just did it over at a gym, on a technogym rowing machine. Kept active during the breaks, just stopped couple of times for sips of water. You are just amazing, thank you for this! Merry Rowing Xmas, dude!
C2 green silicone seat cover, plus butt pad combo. Gotta let us know the verdict! Note - I'm so glad I finished today's workout already. That one looked rough.
Great workout but how do I adjust my timing on my rowing machine? I have the Sunny Health & Fitness SF-RW1205 Rowing Machine Rower with 12 Level Adjustable Resistance, Digital Monitor and 220 LB Max Weight. I want to get the most out of both my machine and body. Rowing is super fun if you know what your doing.
Great workout. I did the slow row technique during the rest period, partially because it helps keep the flywheel spinning. A motivating playlist is a big help for this workout.
finally, a stroke rate floor. I like running in the high 20's. In saying that, it's been good to learn how to work properly in the lower stroke rates too, I've become a better concept 2 rower from your channel and instruction.
I love these workouts so much, just wish the adds would not appear in the middle of the workout. It would be great if they were at the beginning, i would actually not skip them then. Great workout though nonetheless, thank you!
The ad in the middle of the workout was an issue for me and put me out of sync for the rest of the workout. Frustrating at first but then went lone wolf and rocked the hell out of the workout.
Great workout! Got improvement or equal up to third to last, then dropped of 2 Mtrs, and equaled to the best result at the end... I had to increase the stroke rate up towards the end to keep the output increasing. So I’ll look to repeat this with not increasing the stroke rate (too much)
Excellent real-time session. Usually do similar but having someone to row alongside with a voice especially during the light 30s makes a big difference. Started lively with low 130m per 30 but kept increasing or matching previous finishing with 146m and 149m on the last two. Cheers Shane - I needed that after this morning’s iffy outing in my single 😎
Thanks so much! I have MS and can hardly walk but I can row. It is really the only movement I can do. For me at least, it would be nice if you posted the PM5 setup instructions in the comments. Thanks again!
Wow! That was something. I started at 1:50 splits and hit 1:40 splits on the last set. Really surprised myself. But... what happened to our 5 minute interval surprises? 😁😁 BTW, long time listener, first time caller from Melbourne Australia 🇦🇺
Typically love these workouts and being guided by you, Shane. This one was unfortunately marred by ads pausing everything in the middle of the workout. Really disappointing during a synched/timed workout so that everything gets thrown off. Is there something I'm doing wrong on my end for this to happen?
Shane, DHC member here, love the workout but where was my 5-minute surprise (promised at 3:30)? Or was it more "surprise, there is no surprise?" More HIITs like this for us limited time folk.
Thanks for this workout🌹. It's amazing. I keep moving during breaks. Hope to lose more weight and tone. I warm up using your 10 min beginner of 4 rounds 16, 18, 20 & 22 is that ok?
Technical question. Watching this on UA-cam means I get a commercial about a quarter of the way in. That messes up the alignment of your clock and mine. Is there anyway for me to pause either the PM5 or ErgData? Everything I'm reading suggests not, but I thought I'd ask.
I'm 35 and was massively out of shape a few months ago. I've been rowing nightly changing between 30 minutes and an hour. I've lost 20 pounds and my body works so much better. Thank you for your workouts.
Love, love this workout👍.
The pace and music make the program speedy and fun. I’m a 79 year old female. Hip replacement four years ago. Fighting to get my A1c below 6 through exercise and getting off medication even though I’m 5’3” and weigh 110 genetics are harder to conquer than diet. Keep on coaching and I’ll keep on rowing. Exceeded 28 spm throughout the whole program
Shane,
Great workout. I am 57 years old and I feel younger than I felt at 40. Thank you for reviving me and my workouts.
Hi all, starting rowing as part of my rehab, following a heartattack last December (27th).Got a concept 2 in June. What a absolutely great wsy of feeling good and working out. Thanks bud for your sessions, throughout the year. Happy Christmas from Manchester England.
That’s awesome!!!!!!
Thanks!
Great quick but vigorous workout! Thanks from a 67 year old woman! Love my Concept 2!
Thanks
Thank you!
I'm finally getting around to thanking you, Dark Horse. I’ve done several of your workouts, and this was the most challenging. Magically, Amazing Dana the Magician.
New to rowing, 60 year's old just lost 5 stones and had a tummy tuck 6 months ago. Starred with technique sessions and tried this one for the first time today. Finding it difficult to get mostl of the effort from legs but slowly improving. So not great stats but did 101 meters on my first 30 seconds and finished on a high (for me) 112 meters. Loving these workout thank you
This is my most favourite workout of all that you've done Shane
. Feel so energetic and full of life when I've done this 👍 👍
One thing I’ve been noticing in listening to some coxswain calls during my warmups (they work on the erg too) is this need to maintain the bodies over position at the catch and not let the seat come too far forward. So when you were pointing out the glutes and hamstrings, I was certainly trying to focus on keeping my butt out and hinge at the hips, made the push more engaging
This was my all time favorite workout! Loved everything about this one!! Thank-you Shane so much for these workouts!. I have had my water rower for 3 years now and since watching your workouts from beginner to intermediate I now feel the connection and excitement to get on my rower daily. Thank you you for your training, guidance, example and overall leadership. ❤️💕😎 I’ve only been following you, and back into rowing for 3-4 weeks now and I can feel all the difference from your workouts!
So good! Glad I finally pushed myself past the beginner work outs! Keep up the great work with these videos!!
I just finished this workout for the first time and I loved it!!! Thanks!
Hi, I own the machine for 10 days now and I tried this exercise yesterday and I survived. It’s not a boring exercise, but at the end it’s hard to keep on smiling. Regards from The Netherlands.
Loved this!!! I didn’t set up my monitor correctly so I wasn’t able to track but I followed you and got a great workout in. Thank you!
Yesss! Absolutely loving these video! I’m getting stronger every time!! 🎉
Another day- another work out that kicks my ass. Thanks man 👊
The more i row the more I like it. I'll try this one tomorrow. I do the treadmill and some weights too. The rower seems to make me feel the best after my workout, like I've done something. I find that it is easy to over do it on this machine too. I've been doing 2 10-12 min. sets.
Did this exercise for the first time this morning, was anxious as I didn't know how I would cope but loved it. 54 yo and morbidly obese but rowed sub 2 min splits at the end which is honestly not something I thought I would ever do. Looking forward to next time knowing I can go harder in early intervals.
This is great! Thanks Shane! I got 4200 roughly. I normally just jump on the rower for a slow 10km while watching Netflix but this truly gives me a workout instead of just doodling around! Thanks again!
Kept moving a little bit in between sets. Out of breath and dripping sweat when I finished. Goal achieved.
Look forward to doing this in the morning.
Late to the show...just got my concept...top man for doing these workouts.
This workout is killer! My favourite one yet 🔥
Mega! Broke my first ever 2min split
Seeing some of the other posts on here, clearly have a ways to go to getting back into peak shape, but after over a year of little exercise, avg 1:46.0 split for 2830 metres with very little rowing In between besides rowing into the start.
5k! thanks for that one. last training video 6 months ago, i would love to see more!
LOVED/HATED every second. Watching the video helps extremely with mirroring your technique.
I started with 3.48.00, I finished at 3.12.6. Really pleased with these times as I have just moved to intermediate level. Onwards and upwards 🙌
Really enjoyed this session thanks Rose
FYI just to mention rather than presenting the long method, there is a 30 on 30 off setting on the PM5...I believe it’s under standard workout.... it allows you to row as many as you can do
Fantastic workout. Averaged about 145m per 30 seconds. Peaked 149 on first 3 and lapsed middle 7 with last 10 around 148-150 mark. You definitely need to keep spinning on the breaks because getting the flywheel going after a dead stop loses about 10m every time.
Great one! This was a sweaty one but super fun!👍💪
🙏 Awesome workout session! Started of at 2:05 ave per 500 m, and ended at 1:50.2 per 500 m.
This is an awesome workout. I use it all the time, its simple, but effective and perfect for when your not in the mood to go ballistic on a 2k.
Excellent workout!!!
Thx Shane! I've been on the rower watching you for the last week every day. Making shapes. I get the belly down. Dark Horse tee shirt!!!!
Shane, I am so happy to have found you! This workout was awesome like you!
Had to close my eyes and focus on breathing at rest 18. Killer workout! Thanks Shane
This is giving me insight to my form and what should be going on when. I learned that really putting that extra oomph at the end with the arms, and paying attention to my posture (not slouching going into the catch) really helps that meter count.
Thank you Shane, great workout as usual🙏🏽
Hi shane ,can You work oblique with the rower machine? If so can you make a vídeo?
Awesome workout! I can't believe how much a 20 minute workout can do get get you pumped up.
The best one yet!!
Thanks Shane! Great workout! Definitely ramped up the cadence towards the end
I like the pacing and burst of powerful strokes of this workout. I did it for 30 minutes. Sweating like crazy! Thanks for leading, Shane!
I love this one so much! It gets a 🔥 on my workout calendar so I can come back to it often. Sweat was POURING off of me this morning! I was tempted to sleep in and do my row after work, but I kicked myself in the 🍑 and got it done at 4:30am. I can't wait to get my Concept 2 so I can really work on those split times.
Thank you Dark Horse!! I just have a Costco rower “ Pro Form” and am not sure how to set the resistance to match what you are doing?
Please advise thank you!!
4680 m, but I could hardly move during breaks. Amazed I kept under 1:35 most of the time, under 1:39 all the time. Mind you I was averaging 28spm, max 36spm... very pleased on the very last one I was seeing 1:29s, but I knew it was the last!!
Great workout this morning! I opted for active rest because I feel smoother going back into the rest portion plus it’s extra time I can dial in my form going at a slower pace.
Your catch on the thumbnail is perfect, I always do that twisting my wrist, which is obviously wrong.
Also, I’m opening my hips right in the beginning of the drive, which leads me to start feeling my lower back in the middle of the workout. I’m still trying to fix that. Any tips?
You’re being my coach for the last 3 weeks, you’re awesome! Cheers from Brazil!
Thanks for the workout Shane!!! Great workout.
Awesome workout! Just did it over at a gym, on a technogym rowing machine. Kept active during the breaks, just stopped couple of times for sips of water. You are just amazing, thank you for this! Merry Rowing Xmas, dude!
C2 green silicone seat cover, plus butt pad combo. Gotta let us know the verdict!
Note - I'm so glad I finished today's workout already. That one looked rough.
Fantastic! Perfect Start in to the new week!
Best Wisches from Germany!
Loved this!!!
Great workout, first 1/4 I was panic mode, middle 1/2 I was beast mode, last 1/4 survival mode 😂 thank you again
Thanks so much! Love these rowing workouts!
2503m started 2.10 ended 1.53. Last 10 under 2.00. Didnt think I'd make it to 10min but kept feeling stronger. Wahoo 58yo 🏝
Killer workout. Kept going at each break.
Great workout but how do I adjust my timing on my rowing machine? I have the Sunny Health & Fitness SF-RW1205 Rowing Machine Rower with 12 Level Adjustable Resistance, Digital Monitor and 220 LB Max Weight. I want to get the most out of both my machine and body. Rowing is super fun if you know what your doing.
❤️❤️❤️❤️this workout!!! Awesome 💪🏾
I just finished this workout...I thank you for sharing yourself with us and helping those who are more comfortable in their own zones.
Great workout. I did the slow row technique during the rest period, partially because it helps keep the flywheel spinning. A motivating playlist is a big help for this workout.
finally, a stroke rate floor. I like running in the high 20's. In saying that, it's been good to learn how to work properly in the lower stroke rates too, I've become a better concept 2 rower from your channel and instruction.
Thank you for this killer workout 👍🏻
My favorite 😍 workout
I love these workouts so much, just wish the adds would not appear in the middle of the workout. It would be great if they were at the beginning, i would actually not skip them then.
Great workout though nonetheless, thank you!
If you pay for UA-cam Premium ($8 a month I believe) you will never see an ad again.
I pay 15 a month, but I was not going to have the ads... and we need to pay for this videos!
Adds kill me lol
The ad in the middle of the workout was an issue for me and put me out of sync for the rest of the workout. Frustrating at first but then went lone wolf and rocked the hell out of the workout.
My new go to workout 💪
Great workout! Got improvement or equal up to third to last, then dropped of 2 Mtrs, and equaled to the best result at the end... I had to increase the stroke rate up towards the end to keep the output increasing. So I’ll look to repeat this with not increasing the stroke rate (too much)
how it works for my butt? I did't get it. But it's good video for workout. Thanks!
Excellent real-time session. Usually do similar but having someone to row alongside with a voice especially during the light 30s makes a big difference.
Started lively with low 130m per 30 but kept increasing or matching previous finishing with 146m and 149m on the last two.
Cheers Shane - I needed that after this morning’s iffy outing in my single 😎
Thanks so much! I have MS and can hardly walk but I can row. It is really the only movement I can do. For me at least, it would be nice if you posted the PM5 setup instructions in the comments. Thanks again!
David, hope you're there !
Select workout>New workout>intervals>Intervals:time>30sec(row)30s(rest)OK
@@saulger6409 I'm still here. That question was early on and I've since learned how to use the PM5. Thanks!
Wow! That was something. I started at 1:50 splits and hit 1:40 splits on the last set. Really surprised myself. But... what happened to our 5 minute interval surprises? 😁😁 BTW, long time listener, first time caller from Melbourne Australia 🇦🇺
Thanks as always Shane!
Great video im using a Sunny 🙁 but workout was srill good
Great routine - thank you Shane!!
Love this workout! Kept moving at a lower stroke rate on the breaks. Well done!
I kept rowing !
Great workout, just done it as part of the Concept2 heptathlon challenge 5321M covered in total
Bubblegum workout! Loved it! Definitely needed a calm slow cool down after that one. Thanks!
That was that work today❗️
Awesome..
Still moving great workout
Started last week with all of this rowing business. Oh my shoulders. Anyway, a question: what setting is the damper on?? Thanks.
Good workout thanks !
Loved this workout. I didn't move too much during the breaks. Felt amazing when I was done, and drenched.
Typically love these workouts and being guided by you, Shane. This one was unfortunately marred by ads pausing everything in the middle of the workout. Really disappointing during a synched/timed workout so that everything gets thrown off. Is there something I'm doing wrong on my end for this to happen?
I can’t feel my butt..., I can’t feel my butt... great workout! Thanks 🙌🏼
Good one, very nice workout
Nice workout like always 👍
Should the damper setting should be at 10 for this work out?
Link to the 10 minute warm up video? Can't find it.
Love
4158 total meters. Kept moving in the breaks. I really liked that one.
Shane, DHC member here, love the workout but where was my 5-minute surprise (promised at 3:30)? Or was it more "surprise, there is no surprise?" More HIITs like this for us limited time folk.
Can you guys please suggest me which machine to buy
Pttttt.... thanks
Thanks for this workout🌹.
It's amazing. I keep moving during breaks. Hope to lose more weight and tone.
I warm up using your 10 min beginner of 4 rounds 16, 18, 20 & 22 is that ok?
Technical question. Watching this on UA-cam means I get a commercial about a quarter of the way in. That messes up the alignment of your clock and mine. Is there anyway for me to pause either the PM5 or ErgData? Everything I'm reading suggests not, but I thought I'd ask.
You can easily download the video and replay it w/out ads !