$62.99
Rowing is a 16-week hybrid program designed to improve strength, hypertrophy, and rowing-specific conditioning. Combining resistance training with structured aerobic and anaerobic rowing work, it enhances performance, work capacity, and overall fitness.
Try a Free 2-Week Sample
What This Program Delivers
What’s Included
- 16-week strength and conditioning program
- 3 resistance training sessions per week
- 4–6 rowing/conditioning sessions per week
- Aerobic and anaerobic rowing intervals
- Rowing technique development and drills
- Double progression model for strength training
- RPE-based load and conditioning intensity guidance
- Exercise selection customization
- Conditioning substitutions (run, ski erg, cycling)
- Excel + Google Sheets compatible templates
- Full eBook covering programming, conditioning, and nutrition
Who This Is For
- You have ~6+ months of strength training experience
- You want to improve rowing performance
- You want to build strength and conditioning together
- You can train 4–6 days per week
- You have access to a rower (or conditioning alternative)
- You want structured, high-volume training
- Brand new to lifting? Start with the Beginner Program
- Your only goal is maximal strength or hypertrophy
- You don’t want conditioning work
- You prefer low-frequency training
Build Strength and Conditioning With Rowing-Based Training
Follow a structured program designed to improve rowing performance, increase work capacity, and build strength and muscle.
16-week program • 3–6 days/week • Strength + rowing conditioning
Get RowingOne-time purchase • Instant access • Train at your own pace
Frequently Asked Questions
Lifters who want to combine strength training with rowing-based conditioning.
16 weeks of structured strength and conditioning training.
3 lifting days and 4–6 conditioning sessions per week.
A rower is recommended, but conditioning can be adapted to other modalities.
A mix of aerobic steady-state and anaerobic interval rowing workouts.
Yes. Strength training exercises can be selected based on your equipment and preferences.
The program uses RPE and double progression for strength development.
You can repeat the program or transition to another strength or conditioning template.
PRODUCT SUPPORT & ACCESS
You’ll have ongoing access to support for this program through our web forum and email. If you have questions or need help along the way, our team is here to assist. All purchases include lifetime access to your program materials.
Because this is a digital product with immediate access, refunds are not available. If you’re unsure whether this program is right for you, feel free to reach out before purchasing—we’re happy to help you decide.
Program files are available for download when purchased through the Barbell Medicine website. Purchases made within the Barbell Medicine app provide in-app access only.
