Row & Perform

A four times a week rowing based programme designed with athletes in mind.

Our high intensity training program based on four sessions a week (Monday, Tuesday, Thursday, Friday 5.15pm) aimed at individuals already doing sport. This is a professionally run six-week intensive rowing-based strength and conditioning program. Sessions held on Monday, Tuesday, Thursday and Friday at 6pm. You may join as many sessions as you want, depending on your availability, training needs and aspirations. This program is also suitable for individuals who intend to start competitive 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, including light cardio activities and mobility exercises, to increase body temperature and prepare the muscles for training.
  • Circuit training (strength and explosive power): Perform a series of strength exercises, such as weightlifting or bodyweight exercises, in a circuit format to target different muscle groups and improve overall strength and explosive power. This may include exercises like squats, lunges, kettlebell swings, or slam ball throws.
  • Stretching: End the session with static stretching exercises to improve flexibility and prevent muscle tightness.
• Rowing-technique based sessions:
  • Warm-up: Start with a dynamic warm-up routine to increase body temperature and prepare the muscles for exercise.
  • Rowing technique training: Focus on developing proper rowing technique through drills and practice on rowing machines or in boats. Emphasize correct form, body positioning, and stroke mechanics.
  • 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, such as running, cycling, or 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, and recovery phase.
  • Rowing strength continuity training: Incorporate exercises that build rowing-specific strength and endurance, such as interval rowing workouts, rowing at various intensities, or incorporating resistance training with rowing machines. This helps improve overall rowing performance and muscular endurance.
  • Stretching: Conclude the session with static stretching exercises to enhance flexibility and aid in muscle recovery.