PRVN Rowing Program – 8 Week

The PRVN Rowing Program, available here as a digital eBook, was developed for use with a Echo Rower. Applicable to relative beginners and seasoned athletes alike, this program is a comprehensive guide not only for improving ones performance on a rowing machine, but for better understanding the machine itself and optimizing its capabilities.

Led by strength coach Shane Orr and Rogue athlete Tia-Clair Toomey (6x Fittest Woman on Earth), PRVN has gained a devoted following for their diverse and battle tested training programs. The Rowing eBook is no exception, as the 8-week program covers everything from valuable warm-ups and practice drills to monitor use, damper settings, work-to-rest ratio, and thorough explanations of the key Points of Performance in the rowing movement.

Starting with a set of timed test workouts to gauge each athletes baseline, the program rolls out with three workouts each week: two specifically for rowing and one between the rowing days for additional strength training. The program can be utilized alongside an athletes existing training or entirely on its own. If used as a complement to an existing program, PVRN recommends implementing the Rowing Program toward the beginning of a training session.

Equipment Needed:

• Echo Rower
• Barbell
• Squat Rack
• Kettlebells
• AbMat
• Plyobox
• Resistance Bands
• Heavy Sandbag