Lifting Options:

Intro to Lifting (13 weeks)

    • 3 days/week
    • 20-40min lifts

Essentials (up to 52 weeks)

    • 2 days/week
    • 40-55min lifts

Prime (up to 52 weeks)

    • 3 days/week
    • 40-55min lifts

Rowing program options:

2k beginner (25-35min workouts)

2k intermediate (40-60min workouts)

5k beginner (30-45min workouts)

5k intermediate (40-60min workouts)

Half Marathon beginner (30-40min + 5 longer rows)

and more to come!

*all rowing programs are 3x/week for 13 weeks. 

**intermediate plans have an optional fourth day