TRAINING
ROWING WOD
Rowing WOD
99.99 USD
BY | Dr. Cameron Nichol
About the Program
Rowing WOD training programme provides a structured and progressive blueprint of how to master the rowing machine. You'll learn to master pacing, how to build your engine and unlock real speed using your body's natural biomechanics. The training sessions will develop your mental game, challenge your strengths and expose weaknesses.
The Rowing WOD training programme is for athletes that want to improve fitness, those aiming for a spot on the CrossFit Games podium or anyone passionate about indoor rowing looking to take their fitness to a new level.
Included
- 40 Pre-Programmed Sessions in the LiveRowing App (5 Months worth of training).
- Full access to detailed coaching notes for each session. These include target speeds and splits
- Every session Pre-Programmed with mid-workout coaching notes and guidance.
- Step-by-step instructions during the workout
- Technical focus and pacing notes
- Instant Post-Workout feedback in-app and via email
- 1 Year Premium access to the LiveRowing App.
- Access to the LiveRowing Web Portal for detailed analytics on your Training sessions.
 |
DR. CAM NICHOL |
About the Coach
Dr. Cameron Nichol is a two-time World Silver Medallist and former Olympic rower, a medical doctor in London and a competitive CrossFit athlete. He uses experience in medical science, elite sport and coaching to make athletes of all skill level better each day.
THE HAM PLAN | LUNCH HOUR
The HAM Plan | Lunch Hour
$59.99 USD
BY | Austin Malleolo & Spencer Hendel
About the Program
The HAM Plan | Lunch hour is a culmination of a decade’s worth of elite training on the Concept2 Rowing Machine by Spencer and Austin. The Ham Plan Lunch Hour is 50 of their favourite rowing machine workouts from the last 10 years. The 50 workouts are a mix of high intensity, cross-training and cardio based workouts for the Concept2 indoor rower. The workouts are not designed to be executed in a specific order but rather used during your “Lunch Hour” when you are looking for a solid, quick and impactful session. Feel free to try a couple in the Featured Workout section before you purchase.
Included
- 50 Pre-Programed Sessions with mid-workout coaching guidance from Spencer & Austin
- Access to LiveRowing Premium for 1 year
- Every session Pre-Programmed with mid-workout coaching notes and guidance.
- The workouts are a mix of cardio, high-intensity and cross-training sessions designed for the use exclusively with LiveRowing and the Concept2 Rowing Machine
- Interval-by-Interval instructions during the workout
- Instant post workout feedback via the LiveRowing app and via email
- 1 Year Premium access to the LiveRowing App. Access to the LiveRowing Web Portal for detailed analytics on your Training sessions.
 |
AUSTIN MALLEOLO |
 |
SPENCER HENDEL |
About the Coaches
Meet Austin Malleolo and Spencer Hendel, both are five-time Reebok Crossfit Games participants, Crossfit Affiliate owners and the founders of The HAM Plan. Together these men have trained thousands of hours…testing, re-testing, experimenting, overcoming adversity, targeting weaknesses, thriving, and pushing their human potential. The mission of HAM Plan is simple – create the best breed of athlete possible and have a hell of a lot of fun along the way.
The Loch 500m Training
BY | Sam Loch
About the Program
The Loch 500 is a blueprint to maximize your 500-meter time performance in 4 short weeks. The program is structured, defined and written by Sam Loch who walks you through five sessions a week for the duration of the program. The Loch 500 is for athletes who are looking to improve, reduce or train for the 500-meter competitive row. Sam is a former Olympian, world record holder, and Princeton Universtiy student-athlete.
Included
- A 4-Week Training Program, 5 sessions per week.
- Access to LiveRowing Premium for 1 year
- Every session is Pre-Programmed with mid-workout coaching notes and guidance from Sam Loch
- The workouts are chronologically ordered and prescribed to achieve peak 500-meter performance in 4 weeks time
- Interval-by-Interval instructions during the workout
- Instant post-workout feedback via the LiveRowing app and via email
- Access to the LiveRowing Web Portal for detailed analytics on your Training sessions
 |
SAM LOCH |
About the Coach
Moving fast on the rowing machine has been a preoccupation of Sam Loch for nearly 20 years. Sam's first indoor rowing experience was a 1000-meter test in 1998. He has broken the 6min mark in the 2000-meter row in thirteen of the last 14 years. The only year he didn't was in 2015 when he broke the 1000-meter open world record. When Sam is not breaking world records, training or rowing in the Olympics for his home country of Australia he is a professional coach. Sam also was on the crew team at Princeton University and rowed for Australia at two Olympic Games (2008, 2012). He won two bronze medals at the World Championships in the men's eight in 2010 and the men's four in 2011. We highly recommend you follow Sam on Instagram(@samloch) for incredible insight, inspiration, and advice.
Moving fast on the rowing machine has been a preoccupation of Sam Loch for nearly 20 years. Sam's first indoor rowing experience was a 1000-meter test in 1998. He has broken the 6min mark in the 2000-meter row in thirteen of the last 14 years. The only year he didn't was in 2015 when he broke the 1000-meter open world record. When Sam is not breaking world records, training or rowing in the Olympics for his home country of Australia he is a professional coach. Sam also was on the crew team at Princeton University and rowed for Australia at two Olympic Games (2008, 2012). He won two bronze medals at the World Championships in the men's eight in 2010 and the men's four in 2011. We highly recommend you follow Sam on Instagram(@samloch) for incredible insight, inspiration, and advice.
Rowing WOD 2k 101
$39.99 USD
BY | Dr. Cameron Nichol
About the Program
The 2k row is the gold standard in olympic and competitive rowing. It's also one of the best ways to benchmark anyone's fitness.
Having a fast 2k time is an enviable accolade for any rower and anyone that's ever been on the machine. But training for it can be confusing and sometimes intimidating. There's really only a few important things to get this right: being fit, pacing the row well and ensuring the race components are executed correctly.
With the RowingWOD 2k programme in LiveRowing, we walk you through these elements in sequence, challenge you and build your confidence. With 24 precise workouts to complete, you'll discover a lot about yourself as an athlete and as a person. You're able to complete these as many times as you like and can work through them as quickly or slowly as your life allows.
The most important thing is your commitment to training well, mindfully and with purpose. Give these workouts a try, use the app to automatically programme the machine, plot your scores and give unique feedback.
But most importantly, have fun along the way. Enjoy.
- Improve your 2k time with 24 pre-programmed sessions
- Master your pacing, track your progress
- Learn about yourself, get fitter faster
- Step-by-step coaching during the workout
- Technical focus and pacing notes
- Instant Post-Workout feedback in-app and via email
- 1 Year Premium access to the LiveRowing App
- Access to the LiveRowing Web Portal for detailed analytics on your training sessions
|
|
DR. CAM NICHOL |
About the Coach
Dr. Cameron Nichol is a two-time World Silver Medallist and former Olympic rower, a medical doctor in London and a competitive CrossFit athlete. He uses experience in medical science, elite sport and coaching to make athletes of all skill level better each day.