22 Minute Rowing HIIT Workout | Explosive Full Body Intervals (RowAlong)
Update: 2025-10-16
Description
"🚨 Want to row controlled while still hitting real intensity? This workout delivers just that: longer rows at mid stroke rates with short, powerful punches and quick recovery resets.
👊 Designed to challenge you without overwhelming — perfect for building fitness and pacing awareness.
28 minute workout is:
2 minute setup and intro
4 min warm-up
22 min main set (interval blocks)
2 min cooldown
🔥 The Main Set (7 rounds + finish):
2 min @ 24 SPM (Tempo Intensity)
30 sec @ 30 SPM (Hard / almost max intensity)
30 sec @ 20 SPM (Recovery / Low intensity)
Final round ends with 1 min @ 30 SPM
I'll cue each shift and coach you through staying in control.
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