{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/68d63fe2730cf5a747262cf0?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"28-Minute Power Shifting Row | Build Strength at Low Stroke Rates","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1758871488416-a8dfa005-ed65-4a0c-b77a-ba30904ba7fc.jpeg?height=200","description":"<p>This isn’t just cardio — it’s smart training. By keeping the stroke rate at 20spm and switching between low and high intensity, this RowAlong workout builds real strength and control.</p><p><br></p><p>👊 Perfect if you want to train without chasing numbers. If you're ready to feel stronger, more connected, and in charge of your rower — this one’s for you:</p><p><br></p><p>1 minute machine set up</p><p>4 min warm-up</p><p>22 min main session (11 effort switches)</p><p>2 min cooldown</p><p>1 minute stretching / re center</p><p>You’ll row smart, sweat smart, and feel stronger.</p><p><br></p><p>🔥 The Main Set:</p><p>11 rounds of:</p><p>1 min low effort @ 20 SPM</p><p>1 min high effort @ 20 SPM</p><p><br></p><p>I will guide you through every stroke to help you connect, push, and recover — all with confidence.</p><p><br></p><p>💥 Works on any rowing machine: Concept2, Aviron, RP3, WaterRower, or any home rower.</p><p><br></p><p>📌 CHAPTERS</p><p>00:00 Intro</p><p>01:21 Warm-Up</p><p>06:16 Main Workout</p><p>28:33 Cooldown</p><p><br></p><p>🏷️ Hashtags</p><p>#RowingMachineWorkout #LowImpactFitness #RowAlong #PowerRowing #TimeToShine</p>","author_name":"RowAlong | Indoor Rowing Workouts & Training"}