TRAINING

ROWING WOD

Rowing WOD

99.99 USD

BY | Dr. Cameron Nichol

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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

Ham Plan

The HAM Plan | Lunch Hour

$59.99 USD

BY | Austin Malleolo & Spencer Hendel

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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 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.