{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/633154161317ea001387a7e8/69aea3ce7036d73902b5f7f7?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Mar 9: Easy 25-Minute Low-Intensity Rowing Workout | Friendly Row with Technique Tips","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/633154161317ea001387a7e8/1773052847743-cdada1d6-3743-4d7a-b7fa-1353a3ab0529.jpeg?height=200","description":"<p>Join me for an easy, low-intensity 25-minute rowing machine workout designed for&nbsp;all levels and any rowing machine. Perfect for beginners, experienced rowers, and racers looking to move without pressure.</p><p><br></p><p>In this session from the&nbsp;25 by 5 (25x5) series&nbsp;— row 25 minutes a day, 5 days a week — focus on gentle movement, technique, and a relaxed pace. I’ll guide you through setup, rowing, and stretching, all wrapped up in under 40 minutes.</p><p><br></p><p>This workout is part of my taper week before racing Hyrox mixed doubles with my wife, so it’s deliberately easy. I also share stories from recent races, including my 4th place finish at the World Rowing Championships, and why good posture is key to protecting your lower back and maximizing power.</p><p><br></p><p>What you’ll get:</p><ul><li>Step-by-step machine setup</li><li>Low-pressure rowing session</li><li>Technique tips on posture and core engagement</li><li>Stretching to finish</li><li>Personal insights from my rowing journey and upcoming goals</li></ul><p><br></p><p><br></p><p>⚠️&nbsp;<em>Always consult a healthcare professional before starting any exercise program. Stop if you feel pain or discomfort.</em></p><p><br></p>","author_name":"RowAlong"}