{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6838936f9bd0275f2cbb3a79?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong: Highs and Lows – 9 Intense Rounds","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1748538251292-7f7c6177-fc68-4462-9872-45e6f33e8ec3.jpeg?height=200","description":"<p>After a dynamic four-minute warm-up, we’ll alternate between one-minute low (20 spm) and high (30 spm) stroke rates across nine explosive rounds, with short rests between sets. You’ll finish with a quick two-minute cool down — squeezing intensity and focus into a tight 30-minute block.</p><p>🌐 Visit <a href=\"https://rowalong.com\" rel=\"noopener noreferrer\" target=\"_blank\">rowalong.com</a> for more workouts and don’t miss my <strong>Sunday Live Rows</strong> on YouTube (<a href=\"https://youtube.com/@rowalonglive\" rel=\"noopener noreferrer\" target=\"_blank\">@rowalonglive</a>) and EXR.</p><p> 📘 Grab <em>The Rower’s Journal</em> on <a href=\"https://amzn.to/3Huh1ka\" rel=\"noopener noreferrer\" target=\"_blank\">Amazon</a> and try the <strong>RowAlong app</strong> – available on iOS and Android.</p><p><br></p><p>🔴 <strong>DISCLAIMER:</strong> Talk to your doctor before beginning any exercise routine. You row at your own risk.</p><p>☕ <a href=\"https://www.buymeacoffee.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Buy me a coffee</a> | ➡️ <a href=\"https://www.patreon.com/rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">Patreon support</a></p><p> But hey – just being here is awesome. Keep it up! 🔵🔵🔵</p>","author_name":"RowAlong"}