PRVN FITNESS

ROWING
EBOOK
8 WEEK PROGRAM
Contents
3 Welcome

4 Tia’s Experience with Rowing

5 The Proper Technique of Rowing

Important Information about the

7
machine
9 Warming-Up and Cooling-Down

10 Warm-Up Ideas

11 Program

19 Connect With Me
 Welcome
Thanks for purchasing our PRVN Fitness Rowing E-book.
We hope you guys are as excited as we are.

We know to well that rowing can be one of the most dreaded exercises for people to
take interest in. So we wanted to create a Program / Information E-Book that would
give you guys the opportunity to one, improve your performance on the rowing
machine and two, educate yourself on how to be more efficient on the machine to
make those miserable rowing workouts a whole lot better and enjoyable. 


Within this E-Book comes an extensive breakdown of the points of performance for
the rowing machine, a breakdown of the monitor screen so you can understand how
to work it for programming intervals and pacing during workouts. Also this program
will entail rowing warm-up and practice drills that will help you master the points of
performance, in return will improve your efficiency and performance on the rowing
machine.



PRVN Fitness Rowing E-book

3
Tia’s Experience with Rowing

Information about Tia’s experience with rowing in her

early CrossFit days and how practice and patience has
helped her rowing improve.

Wait! As I know most of you will jump straight to the workouts, lets explain how the program is structured.
The program will begin with two tests, you will be required to row a 2km and a 5km on different days. As you
know, the whole program is built around the two distances. For each session you are required to warm up before
commencing the workouts, there are general warm ups in the pages to follow.

Each week there are three workouts, two specifically for rowing and one session between the rowing days for
strength training. This is designed so that we can produce quality time on the rower rather than submerging you
with workouts and causing two factors that we want to avoid, injury and burnout. Mantra: Approach each
workout as though it was your last (training session ever).

Lastly, this program can be utilized along side your current training regime or on entirely on its own. If you
decide to utilize this along side your current training plan, I suggest for you to implement this program towards
the start of your training session. Intensity and commitment will be the difference when we retest in eight weeks
from now.

4
The points of performance for
each position of the stroke
CATCH – This is the most important position of all as this
position sets you up for success on each stroke if done

01 correctly

1. Arms long and hands relaxed – fingertip grip

2. Knees underneath arms
3. Heels flat
4. Flat back
5. Shoulders protracted
6. Hips behind shoulders
7. Feel tight – Think of a compressed spring ready to open

DRIVE – This is the second position coming out of the catch

position

02 1.
2.
Brace midline
Push through legs
3. When knees extend, swing the hips back 
4. Snap the arms and pull the handle to the sternum

RELEASE – This is the third position upon finishing the drive

03 1. When the arms snap in, they release and relax straight away (push the
handle away from you)

RECOVERY PHASE – This is where we slide back into

the catch position to go for the next stroke
04 1. Hinge at the hips and lean forward
2. Knees bend
3. Slide back to the catch position

5
 Additional Information
This page will breakdown additional key components or further help you understand the external factors to
complement your rowing.

Sequence of the stroke

Breakdown of power and recovery
Using the points of performance stated in the page beforehand,
you then can begin to understand the sequence of the rowing
in the stroke
stroke.
It’s important to understand that consistent power on the rowing machine is
key to success. We want to be able to produce as much power as we can for
1. Beginning in the CATCH POSITION
as long as we can. This can be done by following the simple rule of a 1:2
2. Pushing through the legs to then travel through the DRIVE
work : rest ratio. If it takes you one second to drive out, it will take you two
PHASE
seconds to come back into the catch position. This will allow for adequate
3. When the legs have straightened, and the hips have swung
recovery and proper power output in each stroke.
back (slightly) we pull the handle in and snap the arms back
out quickly to enter the RELEASE PHASE
When looking at the Rowing stroke, a simple percentage breakdown of
4. Then you have entered the RECOVERY PHASE in which
appropriate power output should be as follows:
we slide back into the catch position

60% of Power comes from the Leg drive

30% of Power comes from the Hip Swing
Damper Setting 10% of Power comes for the Arm Pull

Damper setting refers to how much air is allowed in the flywheel housing. You need give the different body parts the same amount of recovery on the
The higher the damper setting the more air allowed in, the lower the way in:
damper the less amount of air. It will feel heavy with the high damper and
lighter with the lower damper.  10% of Recovery to the Arms
30% of Recovery to the Hips
We use a damper setting to determine the best possible setting for the 60% of Recovery to the Legs
particular athlete to ensure they can be the most efficient on the rower. A
basic concept for you to better understand; damper setting is similar to Therefore that 1:2 ratio is so important to maintain that consistent power
bicycle gearing: it affects how rowing feels but does not directly affect the output.
resistance. A lower damper setting on the indoor rower is comparable to
easier gears on a bike.


What damper do i use?
This information is straight from the website of Concept 2:
With a little experimentation, you will find the damper setting and drag
factor that work best for you. We recommend starting out on a damper
setting of 3–5. Really focus on technique, and as you improve, you may
find that a lower damper setting gives you the best workout and results.
Resist setting the damper lever too high; this can exhaust your muscles
before you reap the full cardiovascular benefit rowing provides.

6
 The Monitor Screen
Understanding the Concept 2 Monitor Screen

The buttons located on the right-hand

side of the monitor are identified as A-E
from top to bottom.

If I wanted to just row and not pre-set

any workout then I would just press
the A button and when I start rowing the
monitor starts feeding back the time/
distance/cals along with strokes per min
and a variety of other metrics

MONITOR DISPLAY OPTIONS

On the right hand side is the ‘All Data’ display screen. This
is the screen that will serve as the most useful screen to
you as it displays:

1. Time/distance completed/remaining time or distance

2. Strokes per minute
1. 2.
3. Workout intensity, displayed stroke-by-stroke or
displayed as your pace per 500 meters
3.
4. Average workout intensity (in pace per 500 or Calories
or watts) or total time/meters
5. Split time, meters, pace
6. Projected finish, as follows:
1. For time workouts, this shows the number of 4.
meters you’ll complete by the end of the
workout 5.
2. For distance workouts, this shows how much
time it will take you to complete the workout; 6.
for Just Row/Ski/Ride workouts, projected finish
is 30 minutes.
3. For interval workouts, this shows your projected
finish distance or time for the interval
7
 Warming Up for Rowing
Step 1 = 3-4 minute continues low intensity Row

Step 2 = Dynamic Stretches:

- Hip Circles x 20 reps (10 reps clockwise, 10 reps anti-clockwise then
swap sides
- Inch Worms x 10 reps
- Leg Swings x 20 reps each side (40 in total)
- Scorpion Stretch x 10 reps each side (20 in total)

Step 3 = Quick Static Stretches:

- Couch Stretch x 20 seconds each side
- Pigeon Stretch x 20 seconds each side
- Single Leg Forward Fold x 20 seconds each side

Cooling Down for Rowing

Step 1: 3-4 minutes continues Rowing

Step 2: Long Static Stretches:

- Seated Forward Fold x 2 minutes
- Seated Straddle Stretch x 3 minutes
- Supine Twist x 60 seconds each side
- Lizard Stretch x 60 seconds each side

8
WEEK ONE – TEST WEEK

“The secret of DAY 1 DAY 2 DAY 3

getting ahead is For Time Rest

getting started.” For Time

– Mark Twain 2km Row

5km Row
*Record Result
*Record Result



The purpose of Week One is to provide a baseline so that you can observe your
progress over time: If we don’t test, we will never know if we’ve made progress –
something that is essential to both motivation and drive performance.

9
WEEK TWO

“All our dreams DAY 1 DAY 2 DAY 3



can come true, Strength Day 



if we have the Power Output Workout 

Pacing/Long Duration
Workout
courage to 10 x (30 seconds on : 30
Front Squats:
pursue them.” – seconds off) 7 x 2 @ 80-85% of 1 rep
20 minutes of continuous
Rowing
Walt Disney max
*Stroke rate setting = First 8 minutes @ your
*Rest no longer than 5km pace + 3-4 seconds
Somewhere between 2:00 minutes between
24-26 sets Second 7 minutes @ your
*Aim to select a slightly 5km pace
Core Accessories:
heavier of a Damper
setting to feel the Last 5 minutes @ your
Accumulate the 5km pace - 2-4 seconds
tension on the handle following times/reps at
and aim to put maximum each movement:
power into each stroke. *Aim is that after the 20
minutes you would
1. 2:00 minute Side infact rowed close to or
*This pace should be like Plank e/side
your 2km Row average over 5000m’s
2. 2:00 minute Hollow
pace *Damper = 4-6 Hold *Record Total Distance
3. 3:00 minute Plank
*Record Total Distance
 4. 100 Ab-mat Sit-Ups
(As a reminder, 5k+6
means the average pace
from your 5k time plus 6
seconds, so if you rowed
a 2:00 pace for your 5k,
then you would row that
piece at a 2:06)

10
WEEK THREE
“It's
not whether
you get knocked DAY 1 DAY 2 DAY 3
down; it's 1 x 750m Row @ 2km + Deadlifts 1 x 1000m Row @ 5km
whether you get 2-3 seconds 7 x 2 @ 80-85% of 1 rep
pace + 5-6 seconds

up.” Rest 3:00 minutes max Rest 1:00 minute

— Vince 2 x 500m Row @ 2km *Rest no longer than 1 x 1000m Row @ 5km
Lombardi pace (w/2:00 minute 3:00 minutes between pace + 3-4 seconds
rest between sets) sets
Rest 1:30 minutes
Rest 1:00 minute Strength Accessories
1 x 1000m Row @ 5km
3 x 250m Row @ 2km - Complete 4 sets of the pace + 1-2 seconds
3-4 seconds (w/2:00 following - For Quality:
minutes rest between Rest 2:00 minutes
sets) - 30m Back Rack
Barbell Carry @Heavy 1 x 1000m Row @ 5km
Rest 1:00 minute Weight pace
- 100m (50m e/side)
5 x 150m Row @ Fast as Kettlebell Suitcase Rest 2:30 minutes
possible (w/2:00 minute Carry
rest between sets)
 - 50m Dual Kettlebell 1 x 1000m Row @ 5km
Front Rack Carry pace - 2-3 seconds
@Moderate weight 



(As a reminder, 2km+2 *Rest as needed between
means the average pace sets (As a reminder, 5k+6
from your 2km time plus *Select a suitcase carry means the average pace
2 seconds, so if you weight that will allow
rowed a 2:00 pace for from your 5k time plus 6
you to maintain an
your 2km, then you upright posture and not seconds, so if you rowed
would row that piece at deviate or lean to one a 2:00 pace for your 5k,
a 2:02)
side. side too much
 then you would row that

 piece at a 2:06)

11
WEEK FOUR

“Persistence can DAY 1 DAY 2 DAY 3

change failure 500m Row @ 2km + 2-3 Back Squats 1 minute on : 1 minute
into seconds off x 20 rounds
7 x 2 @ 80-85% of 1 rep
extraordinary Rest 2:00 minutes max 1st 5 Rounds = 5km pace
achievement.”–
500m Row @ 2km pace *Rest no longer than 2nd 5 Rounds = 5km
Marv Levy 3:00 minutes between pace - 2-3 seconds
Rest 2:00 minutes sets
3rd 5 Rounds = 5km
500m Row @ 2km pace - Supplement pace - 5-6 seconds
2-3 seconds Accessories:
4th 5 Rounds = 5km pace
Rest 4:00 minutes 3 sets - For Quality - 8-10 seconds
-
2 x 250m Row @ 2km - 10/10 Single Leg *Record Total Meters
pace - 4-6 seconds (w/ Weighted Box Step- Completely rest on 1
2:00 minutes between Ups @24/20" with minute off
(As a reminder, 2km+2 sets) challenging weight
means the average pace - 40 Banded Good
from your 2km time plus Rest 1:00 minute Mornings
2 seconds, so if you - 40-50 Second Wall
rowed a 2:00 pace for 2 x 250m Row @ Fast as Squat Hold
your 2km, then you possible (w/2:30
would row that piece at minutes rest between *No rest between
a 2:02)
sets rounds, just aim to keep
moving and maintain
quality




12
WEEK FIVE

“Continuous DAY 1 DAY 2 DAY 3

effort — not 2 minutes on : 1 minute Front Squat 2 x 750m Row @ 5km
strength or off x 4 total rounds pace - 2-3 seconds (w/
6 x 3 @ 80-85% of 1 rep 2:00 minutes rest
intelligence — is Rest 5:00 minutes max between sets)
the key to
Repeat *Rest as needed between Rest 1:00 minute
unlocking our (2 minutes on : 1 minute sets
potential.”– off x 4 total rounds) 2 x 1000m Row @ 5km
Core Accessories: pace (w/1:30 minutes
Liane Cardes rest between sets)
*Pace = Aim for faster 4 x 1-minute plank hold
than 2km pace on the 2- Rest 2:00 minutes
minute work interval *Add weight if possible
and row at a steady *Rest no longer than 90 2 x 1500m Row @ 5km
pace for the minute seconds between sets
 pace + 2-3 seconds (w/
interval.
 
 1:00 minute rest

 between sets)

(As a reminder, 5k+6 

means the average pace
from your 5k time plus 6
seconds, so if you rowed
a 2:00 pace for your 5k,
then you would row that
piece at a 2:06)

13
WEEK SIX

“The difference DAY 1 DAY 2 DAY 3



between the 2000m Row @ 2km pace Deadlift 2 x 750m Row @ 5km
impossible and + 12-14 seconds pace - 3-4 seconds (w/
6 x 3 @ 80-85% of 1 rep 2:00 minutes rest
the possible lies Rest 1:30 minutes max between sets)
in a person’s
1500m Row @ 2km pace *Rest as needed between Rest 3:00 minutes
determination.”– + 8-10 seconds sets
Tommy Lasorda Rest 1:30 minutes 3 x 500m Row @ 5km
Strength Accessories: pace - 6-8 seconds (w/
2:30 minutes rest
1000m Row @ 2km pace 3 sets - For Quality between sets)
+ 4-6 seconds
- 40-60 Second Barbell Rest 2:00 minutes
Rest 2:00 minutes Glute Bridge Hold
@moderate to heavy 3 x 250m Row @ Fast as
(As a reminder, 2km+10 2x 500m Row @ 2km load possible (w/1:30
seconds means the pace (w/1:30 minutes - 10 (5/5) Front Rack minutes rest between
average pace from your rest between sets) Stationary Lunges sets)
2km time plus 10 @moderate to heavy 

seconds, so if you rowed *This is intended to be a load
a 2:00 pace for your higher volume distance - 60-90 second Sandbag
2km, then you would workout to not only Bear Hug @100/75lb 

row that piece at a 2:10) assist with rowing longer
at your 2km effort but
also help assist with your
5km effort.

14
WEEK SEVEN

“You have to DAY 1 DAY 2 DAY 3

expect things of Part A. Back Squat:
 20 minutes of continuous
yourself before 2 x 750m Row @ your 
 Rowing
you can do them. 2km pace (w/2:00
minutes rest between
6 x 3 @80-85% of 1 rep
max
 First 5 minutes @ your
– Michael sets) 
 5km pace + 3-4 seconds
*Rest as needed between
Jordan Rest 4:00 minutes sets
 Second 8 minutes @ your

 5km pace
Part B. Supplement
10 x 45 seconds on :15 Accessories:
 Last 7 minutes @ your
seconds off) 
 5km pace - 2-4 seconds
Every Minute On The
Stroke rate setting = Minute x 12 minutes
 Aim is that after the 20
Somewhere between 
 minutes you would
24-26 Minute 1: 12-15 Banded rowed close to or over
(As a reminder, 2km+10 Kettlebell Swings 5000m's. - Compare to
seconds means the *Part B. Aim is to select @challenging load
 Result from (Week 2 Day
average pace from your a little bit heavier of a Minute 2: 10m Broad 3 session)
2km time plus 10 Damper setting to feel Jumps
 

seconds, so if you rowed the tension on the Minute 3: 25-30 Abmat
a 2:00 pace for your handle and aim to put Sit-Ups

2km, then you would maximum power into Minute 4: Rest

row that piece at a 2:10) each stroke. This pace
should be like your 2km
Row pace *Damper = 4-6
- Compare to Result
from (Week 2 Day 1
session)


15
WEEK EIGHT

“The principle is DAY 1 DAY 2 DAY 3

competing Rest

For Time
against yourself. For Time

It’s about self- 2km Row

5km Row
improvement, *Record Result
*Compare to Week 1
about being *Compare to Week 1
Day 3
Day 1
better than you 

were the day
before.”– Steve
Congratulations on
Young successfully completing the
program.

You should be extremely proud

of your efforts, you have
worked hard and we hope you
have improved your times.

Feel free to share your

experience with us.
We would love to hear and
celebrate with you.

16
 Connect with PRVN

https://www.instagram.com/prvnfitness/

https://www.facebook.com/groups/255283792190306

Want More?
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