{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/68d63e752552b72c20d265b6?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"22 Minute Rowing HIIT Workout | Explosive Full Body Intervals (RowAlong)","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1758871140603-d56486dd-47dc-4ef5-bec4-b2cad33a4862.jpeg?height=200","description":"<p>\"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.</p><p><br></p><p>👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness. </p><p><br></p><p>28 minute workout is: </p><p><br></p><p>2 minute setup and intro</p><p>4 min warm-up</p><p>22 min main set (interval blocks)</p><p>2 min cooldown</p><p><br></p><p>🔥 The Main Set (7 rounds + finish):</p><p>2 min @ 24 SPM  (Tempo Intensity)</p><p>30 sec @ 30 SPM (Hard / almost max intensity)</p><p>30 sec @ 20 SPM (Recovery / Low intensity)</p><p>Final round ends with 1 min @ 30 SPM</p><p><br></p><p>I'll cue each shift and coach you through staying in control.</p>","author_name":"RowAlong"}