Aerobic Builder: Rowing Program


Build a better “engine” and increase your aerobic capacity with the dedicated 12-week rowing program, specifically designed to increase your endurance.

(2 customer reviews)


Building your aerobic fitness is the foundation to overall fitness. Lay the groundwork now with this 12-week rowing program. Commit effort to your intentions and watch your ability to smash workouts skyrocket. Then build on your solid foundation and see improvements across all areas of fitness and health.

Do you want to?

  • Improve your times in the workout of the day?
  • Reduce recovery time required between sets and movements?
  • Be able to rely on your engine in the middle of the grinding workout?

If you want any or all of the above, then start by replacing your excuses with effort by challenging yourself to the Rowing Program program. A strong aerobic system takes time and effort to develop. Sustained work towards building that system will pay off in big ways, but it requires dedication and a good plan.

Rowing Program Details:

  • 12-week rowing plan with 6 days a week training included.
  • downloadable pdf so you can plug your plan into your schedule ahead of time and make it work for you.
  • dedicated rowing program. Intensify your focus on your aerobic capacity and your technique on the rower.
  • Build your stamina and master your awareness of pacing, so you can intuitively utilize different paces for different workouts in the gym.

This program is about putting in the work, and seeing undeniable results. The work is laid out for you, prescribed tasks for each day require you to dig deep and replace excuses with effort. We know hard work pays us back for that effort. You will continue to reap the benefits of your increased aerobic fitness long after you’ve finished this program.

Who is it for?

It is for those who want to build a bigger “engine”. Athletes that may struggle with aerobic capacity, being comfortable while out of breath, and/or longer workouts as a whole.

Can I see a sample of the programming?

Absolutely! Just enter your email to receive a one week sample of our programs!

2 reviews for Aerobic Builder: Rowing Program

  1. Steve

    A solid program that will bring some serious results if you stick with it. Workouts vary in difficulty and the organization is perfect. Sessions don’t take long and you can easily fit it around strength stuff.

  2. Carly

    I started my CrossFit journey just over a year ago, with what I thought was a pretty solid endurance background. Since I have worked incredibly hard over this year to improve on all aspects of my fitness journey to become an all around athlete, working on building strength and size but also keeping my endurance sharp. As I felt other aspects improve , over time I felt parts of my capacity and endurance slip. Although I felt like I could still function well over all, I still felt myself struggle with certain aspects . Keeping my pace on longer rows, not needing longer rest times after sprints in a workout . That’s when I was introduced to onlinewod by a friend! I noticed a change after week 1 of the program! I am now halfway through and can’t wait to see what my end results are. I can foresee myself continuing with the workouts even after the 12 weeks is completed. Onlinewod has been a great addition to my workout routine, and I love the push it gives me . I cannot wait to see more programs launched!

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