Ready for a routine you can stick with? Members who join Push Programs workout twice as much as members who don’t. We have wide variety of programs, each with unique goals, timelines, and difficulties, and we’ve compiled a list of recommendations for building a foundation, increasing endurance, and increasing speed.
This list is nowhere near comprehensive, and the Push Program library is continuously expanding. Some members like to take on Push Programs one-by-one, while others try to tackle several at once. All are great options. Some programs serve more as workout playlists, others showcase member-made workouts or are seasonal. Join a few and stick with your favorite!
FOR BUILDING A FOUNDATION
This program is a favorite for true beginners, as it starts from the very basics. Over the course of 15 weeks, members work their way up to a 1,000m row, a 2,000m row, and HIIT workouts, with practices that begin to introduce higher intensity zones.
LEVEL UP SERIES
This 12-week program builds upon the foundations laid by the Getting Started Series. Maintaining a similar format as the Getting Started Series, this can be a great place to start for members who already maintain a higher fitness base and are looking to get in the swing of using a rowing machine.
COLIN KAEPERNICK: GAME ON
For members new to rowing and looking to hit the race lanes, this program introduces short, manageable Race Workouts with extended rest intervals. Members can row during Active Rest intervals as needed to add distance or effort to each workout in this 15-week program.
It’s a member favorite. Return to a fitness routine with a beginner program focused on expanding your cardio base, featuring eight workouts of consistent, steady rowing. Available in either all Meteor or all Pulse variations, this program is here to help you get back on the rower twice a week with Base Builder and Base Elevator rows increasing from 10 to 25 minutes.
BUILDING A STRONG 1,500M
This program, with an objective defined by its name, consists of short, efficient rows of 15 minutes or less. It’s a five-part workout series bringing Interval and Race Workouts your way, all focused on developing your speed and endurance to prepare for a classic 1,500m race.
FOR INCREASING ENDURANCE
YOUR FIRST 5K
This 10-workout, 30-day program contains Race, Meteor, and Pulse Workouts that will have you get in touch with your top speed, increase your endurance, and extend your Race Intensity capacity from 2,000m to 5,000m. Two Hybrid Pulse Workouts will challenge you to maintain speed and rhythm at the same time.
FROM THE HEART
In both Meteor and Pulse options, this program focuses on expanding both endurance and speed and benchmarks your progress with a 500m classic race at the beginning and end. In between, 20-minute endurance interval workouts mix with HIIT and conditioning Vortex rows.
GET IN THE GROOVE
This program is a good follow-up to Building a Strong 1,500m. In 15 workouts over 30 days, this program uses Meteor, Pulse, and Race Workouts building up from 10 to 30-minute rows and capping off with a 1,500m classic race.
CROSS TRAINING: MENTAL FOCUS
This advanced program is designed to supplement advanced endurance training. Cyclists, runners, triathletes - this one's for you. The first workout is a 60-minute endurance row at a steady pace to get a feel for your pacing for long distances. The intervals in this workout are only 10 minutes long, but subsequent workouts vary in both time and intensity. The longest row, 90 Min Sunshine Skyway, 70 Min Tuneup, and a 15,000m final Race Workout define this classic and challenging program.
FOR INCREASING SPEED
This program introduces High-Intensity Interval Training into your routine. It contains 20 quick workouts, alternating between Meteor and Pulse and ranging from 10-20 minutes.
Looking for a new Best Split PR? This 10-workout program begins with an exercise snack to get you comfortable with frequent changes in intensity. You’ll work your way into longer workouts that’ll help you practice working hard under fatigue.
Expand your ability to row at your personalized Race Intensity with this 15-part workout series that increases in length and difficulty, all with a focus on improving your 3x500m personal record. Workouts consist of a mix of Meteor, Pulse, and Race options, increasing in length from 15 minutes with a penultimate row topping off at 45 minutes.
RACING TOWARDS 2K
Improve your 2,000m row with 17 Race Workouts. Ranging from 3,000m to 10,000m, most Race Workouts have built-in rest intervals to promote repetition at your Race and Sprint Intensities. If you’re looking to hone in your 2k time while staying in race mode, this is the program for you.
THE NEXT CALIBER
Also dedicated to improving your 2,000m row, this 16-part training block was developed by a former member of the US national rowing team and incorporates some of the same workouts used by national and world champion rowers.