Warm Up Your Full Rowing Potential: 10 Minute Guided Row-Along

Get yourself warmed up and ready to tackle any workout, test, or race!

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*NOTE: If you are brand new to rowing, ten minutes may feel like a long time. If so, consider utilizing this row-along as your introductory workout!

In this video, Coach Walton provides you with a dynamic 10-minute guided rowing warm-up! Formatted to activate your body both technically and physically, this warm-up sequence will help you unlock your full potential for any rowing session.

In the first five minutes, Coach Walton guides you through the pick drill: starting with Arms, then Arms Body, then Quarter Slide, then Half Slide, and finally Full Slide. These foundational movements are focused on activating proper rowing sequencing, enhance your feel and technique.

Once warmed up, for the next five minutes, Coach Walton ramps up the intensity with a series of rowing intervals: 1 minute at 24 strokes per minute (spm) to get your heart pumping, followed by a steady minute to catch your breath. You then push higher and harder with 1 minute at 28 spm, another minute steady recovery, and finally, a challenging 1 minute at 32 spm to finish strong.

This warm up session not only prepares your body for a more effective workout but also boosts your confidence and motivation for whatever comes next.

Sit on the rowing machine and then hit play—your best performance is just a warm-up away! (I’m a poet)

If you found this video helpful, don't forget to like, subscribe, and explore Rower Academy’s growing library of rowing tutorials. Stay tuned for more insightful content coming your way!

10 min row along warm up (minute by minute breakdown):
1. Arms Only
2. Arms and Body
3. Quarter Slide
4. Half Slide
5. Full Slide
6. 1 min at 24 strokes per minute
7. Steady min
8. 1 min at 28 strokes per minute
9. Steady min
10. 1 min at 32 strokes per minute

RESOURCES:
Rower Academy's 2000m (2k) Erg Test Guide (FREE): https://tinyurl.com/RA2kGuide

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