{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/6838aabe2780b226c7357714?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"RowAlong: Pyramid Repeats – Strength in Cycles","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1748544179473-a9ae6378-5b80-4c61-a916-ebeaa00b67f9.jpeg?height=200","description":"<p>After a solid warm-up, we’ll move into a repeating pyramid: 3 minutes at 20 spm, 2 minutes at 24 spm, and 1 minute around 30 spm. We’ll run through this sequence three times with brief recovery breaks, building your power and endurance with every round. I’ll be there to push and encourage you all the way.</p><p><br></p><p>🌍 Head over to <a href=\"https://rowalong.com\" rel=\"noopener noreferrer\" target=\"_blank\">rowalong.com</a> and subscribe on YouTube (<a href=\"https://youtube.com/@rowalong\" rel=\"noopener noreferrer\" target=\"_blank\">@rowalong</a>). Catch the <strong>Sunday Live Rows</strong> too!</p><p> 📚 Don’t forget <em>The Rower’s Journal</em> on <a href=\"https://amzn.to/3Huh1ka\" rel=\"noopener noreferrer\" target=\"_blank\">Amazon</a> and the <strong>RowAlong app</strong> on your favorite device.</p><p><br></p><p>🔴 <strong>DISCLAIMER:</strong> Please consult your doctor before starting any fitness program. Your health is your responsibility.</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\">Support on Patreon</a></p><p> But if nothing else — just keep rowing with me. 🔵🔵🔵</p>","author_name":"RowAlong"}