Phase Objective
Full Body Strength
Rowing Intervals
Peak RPE 720s
Moderate
100s
Easy recovery
Total Rounds
6 Rounds
Duration
~12 Mins
Fat-Loss Engine
30 MINSStroke Rate
18–22 SPM
Damper / Drag
4-5 / 115+
Focus on consistent breathing
Core Finisher
Stability & Posterior
Steady Row
Post-Strength Flush
DURATION
10 MINS
Optional Long Engine
Elite level cardiovascular conditioning and triglyceride reduction.
Rowing Duration
40 MINS