Row & Get Fit

A four times a week rowing based programme.

A comprehensive program with four sessions a week (Monday, Tuesday, Thursday, Friday 6.00pm) of medium-high intensity rowing-based training aimed at getting you fitter. No better way to commit to an exercise regime, get more active or even start a new sport. Let’s get rowing. Recommended donation: €100 for existing or new members. (€200 for non-registered members). Click here to register.

Programme Content:

• Circuit-training based sessions to improve overall strength, cardiovascular fitness, and muscular endurance
  • Warm-up: Begin with a dynamic warm-up routine to increase body temperature and prepare the muscles for intense training.
  • Circuit training: Perform a series of exercises targeting different muscle groups in a circuit format, with minimal rest between exercises. This helps improve overall strength, cardiovascular fitness, and muscular endurance.
  • Stretching: Conclude the session with static stretches to enhance flexibility and aid in muscle recovery.
• Rowing-technique based sessions:
  • Warm-up: Start with a dynamic warm-up routine, including light cardio activities and mobility exercises, to increase blood flow and joint mobility.
  • Rowing technique training: Focus on developing proper rowing technique through drills and practice on rowing machines. This can involve breaking down the stroke into its components and emphasizing correct form and body positioning.
  • Stretching: Finish the session with static stretching exercises to improve flexibility and prevent muscle tightness.
• Cardiovascular endurance with high-intensity interval training (HIIT) circuits
  • Warm-up: Begin with a dynamic warm-up routine, including activities that raise heart rate and warm up the muscles.
  • Circuit endurance training: Engage in a series of exercises targeting cardiovascular endurance with high-intensity interval training (HIIT) circuits. This helps improve overall aerobic capacity and stamina
  • Stretching: End the session with static stretching exercises to cool down the body and promote muscle recovery.
• Rowing technique and strength training sessions:
  • Warm-up: Start with a dynamic warm-up routine to increase body temperature and prepare the muscles for intense training.
  • Rowing technique training: Focus on refining rowing technique and efficiency through drills and practice on rowing machines. Emphasize proper form, catch position, drive phase, finish phase and recovery phase.
  • Rowing strength training: Incorporate specific exercises to build rowing-specific strength, such as deadlifts, squats, or rowing machine resistance workouts. This helps improve power and overall rowing performance.
  • Stretching: Conclude the session with static stretching exercises to enhance flexibility and aid in muscle recovery.