18 Minute Castles

Intermediate/Advanced

Workout Overview

Duration

18-36

Minutes
(min)

Intensity

60-80%

Max Heart Rate
(MHR)

Stroke Rate

22-30

Strokes Per Minute
(SPM)

Difficulty

Intermediate/Advanced

Row Session

Steady State

Stretch

Information

Please use the stretching guide below before you begin the main workout. Proper stretching reduces the chance of injury significantly.

Duration

5-10 Minutes

Neck

In a seated position sit tall with shoulders relaxed.
Tilt your head to one side.
Feel a gentle stretch on the other side of the neck.

Keep both shoulders relaxed.
If comfortable use your hand to assist the stretch.
Hold for 10-20 seconds and repeat with the other side of the neck.

Shoulders

In a seated position sit tall with shoulders relaxed
Extend one arm out and across the chest

Use the other arm to support and assist the stretch.
Hold for 10-20 seconds and repeat with the other arm

Triceps

In a seated position sit tall with shoulders relaxed
Lift one arm up and bend behind the neck
Reach the hand down the spine

Use the other arm to support and assist the stretch.
Hold for 10-20 seconds and repeat with the other arm

Chest

In a seated position sit tall with shoulders relaxed
Clasp the hands behind the back
Gently raise your arms behind you

Relax the neck and shoulders
Squeeze shoulders blades together
Hold for 10-20 seconds

Upper Back

In a seated position sit tall with shoulders relaxed
Clasp your hands in front of your body
Slowly raise your arms upwards and forwards

Round your upper back and stretch your shoulder blades apart
Hold for 10-20 seconds

Quadriceps

In a seated position sit tall with shoulders relaxed
Bend one leg bringing the heel towards you
Rest knee either to the side of the rail or gently on the floor

To increase the stretch, sit tall and push the hips forward
Hold for 10-20 seconds and repeat with the other leg

Hamstrings

In a seated position sit tall with shoulders relaxed
Position one foot on the footboard
The opposite leg should be firmly on the ground for support

A stretch should be felt at the back of the extended leg
To increase the stretch pivot forward at the hips keeping the back straight
Hold for 10-20 seconds and repeat with the other leg

Gluteals

In a seated position sit tall with shoulders relaxed
Lift one leg up and position the ankle across the knee of the opposite leg
The opposite leg should be firmly on the ground for support

Use your hands to support the crossed leg and assist the stretch
Hold for 10-20 seconds and repeat with the other leg

Lower Back

Lying face down on the floor/carpet/mat
Position the palms of your hands directly under shoulders
Slowly lift the upper body, hyper-extending the spine

Relax the lower back and abdominal muscles
Hold for 10-20 seconds and repeat 2 or 3 times

Warmup

Information

After you have stretched, you are ready for the next phase of your workout – warming up. Follow along with Jill in her instructional videos on Warming Up before rowing.

Duration

5-10 Minutes

Main Workout

Duration

18-36 mins

Stroke Rate

22-30 SPM

Intensity

60-80% MHR

Information

There are 9 intervals in this workout spread over 18 minutes – so 2 minutes a piece. For intermediate rowers do only one 18 minute session. Advanced Rowers – row lightly for 2 up to 5 minutes and repeat the 18 minutes.