From sunrise in NZ to sunset in WA, over 900km were rowed in tribute. Discover how Row Nation’s ANZAC Challenge brought communities together through movement.
From sunrise in New Zealand to sunset in Western Australia, rowers across Australasia moved together in a powerful act of remembrance — completing 2504 metres on the indoor rower as part of the ANZAC Day Challenge.
In just 24 hours, 913 kilometres were rowed across the region. It was a collective tribute shared by individuals, clubs, veterans, families, and first-timers.
"This is more than a workout — it’s a way to show respect, be present, and honour their legacy."
Rowing is full-body, low-impact, and scalable. It suits all fitness levels, making it the perfect shared activity for ANZAC Day.
2504 metres represents the date — 25/04 — a symbolic, accessible challenge grounded in purpose and reflection.
"Rowing becomes a meditative, grounding way to reflect — stroke by stroke."
Participants rowed for many reasons:
One of the most notable efforts came from the ACT Veterans Indoor Rowing Group, where 31 participants, including detainees from the Alexander Maconochie Centre, completed a combined 365,584 metres.
"In the AMC, it’s become a powerful ANZAC tradition. For the veterans inside, it’s a meaningful way to mark the day."
Across the country, similar stories unfolded — one rower, one erg, one purpose at a time.
The ANZAC Day Rowing Challenge is a modern way to commemorate: a chance to move with purpose, to reflect through physical action, and to connect communities in a healthy, positive tradition.
This aligns with Row Nation’s mission — creating movement that builds resilience, connection, and lifelong health.
If you were inspired by the ANZAC Day Challenge, keep building on that momentum.
Row Club sessions are now running weekly across Australia. Whether you're new to rowing or ready to take your training further, Row Club welcomes you.
Thank you to every rower, coach, club, and supporter who took part.
Together, we proved that movement can honour, connect, and inspire.
View the full leaderboard and submissions at rownation.co/anzac-challenge.
Lest We Forget.
Join Tokyo 2020 gold medallists Alex Hill at West Lakes for a free indoor rowing Open Day. Discover Row Club and book your session now.
Free Open Day with Olympic Gold Medallists
Date: Saturday, 10 May
Location: West Lakes Rowing Club, 100 Military Road, West Lakes Shore SA 5020
Row Club is officially launching at West Lakes — and you're invited to be part of the first sessions.
This Open Day is your opportunity to experience Row Club first-hand with Olympic champions Alex Hill and Lucy Stephan leading instructor-guided indoor rowing sessions. Whether you're new to rowing or looking for a high-quality, full-body workout, Row Club offers a welcoming, high-energy format for all levels.
Row Club is a new indoor fitness class developed by Row Nation and Rowing Australia. It combines:
Designed for everyone from complete beginners to experienced athletes, Row Club helps you train smarter — with purpose and progression.
Together, Alex and Lucy bring elite-level insight and energy to each session — helping participants improve form, confidence, and performance.
Saturday, 10 May
Location: West Lakes Rowing Club, 100 Military Road, West Lakes Shore SA 5020
Each session runs for 45 minutes and is capped at 10 participants to ensure focused, small-group coaching.
7:00 AM – 8:00 AM
8:00 AM – 9:00 AM
9:00 AM – 10:00 AM
Bookings are essential — reserve your free spot today.
Photography on the day will be supported by RowingSA.
Whether you’re starting a new fitness journey, returning to training, or simply curious about indoor rowing, the West Lakes Row Club Open Day is your chance to see what Row Club is all about.
Free to attend. Limited spots available.
Discover how daily rowing sessions can significantly enhance strength, particularly in the back muscles, offering a comprehensive workout that rivals traditional gym machines.
Rowing doesn't just burn calories — it builds real, functional strength. Here's how the rowing machine delivers full-body muscular engagement and why it's a smart foundation for your fitness.
When most people think of strength training, they picture weights, resistance bands, or cable machines — not an indoor rowing machine. But ask any seasoned coach or physiologist, and they’ll tell you: rowing delivers a lot more than cardio.
In fact, the Concept2 RowErg activates more of your body per stroke than nearly any other piece of equipment. It’s why rowing is fast becoming one of the most efficient ways to build real, functional strength — especially for people who want total-body results without the joint strain of heavy lifting.
Rowing activates about 86% of your total muscle mass every stroke — including the legs, glutes, core, back, shoulders, and arms. This figure is supported by the English Institute of Sport, as referenced in Marathon Handbook.
Here’s what that looks like:
This compound movement mimics major strength lifts while teaching coordination and full-chain power.
You're not just building cardio endurance — you're creating muscular resilience.
Each stroke includes:
This sequence activates multiple joints and builds strength through the entire posterior chain — much like a deadlift, but without the spinal compression.
In fact, rowing has been shown to improve back muscle strength by up to 37.8% over eight weeks, according to RunRepeat.
While rowing builds functional strength and muscular endurance, it lacks the progressive overload required for major hypertrophy (muscle growth).
As noted by coaches in Hydrow’s blog, rowing is ideal for foundational strength, but if you're looking to bulk, traditional resistance training should complement your plan.
Try these formats to get the most strength gains from the erg:
1. High-Resistance Intervals
→ 45 seconds on, 15 seconds off — 10–15 rounds, damper 8–10
2. Progressive Pyramid
→ Increase resistance every 2 mins for 10 mins, then reverse
3. Strength Endurance Row
→ 20–30 mins at 70% effort, 20–22 strokes per minute
These workouts increase time under tension — essential for building sustainable force.
Rowing outperforms many cardio machines and isolated gym movements when it comes to all-around benefits:
Many call rowing the “horizontal deadlift” — it delivers serious output, without the compressive load of barbell lifting.
Does rowing count as strength training?
Yes — in the context of functional strength, coordination, and muscular efficiency.
It’s one of the best ways to train your whole body, build resilience, and support long-term fitness — especially if you’re easing into strength training, coming back from injury, or looking for a time-efficient solution.
Try a session near you:
The Full-Body Solution That Saves Time and Delivers More
Whether you’re a beginner, a regular gym-goer, or an experienced athlete — Row Club training will move the needle. Backed by Rowing Australia and delivered through the Row Nation app, this isn’t just another workout — it’s a system designed to make everyone fitter, faster, and more resilient.
Rowing is scientifically proven to activate 86% of your muscles in one low-impact movement. But what takes it to the next level is the Row Nation platform — pairing elite-level programming with real-time performance data to help anyone train smarter.
Row Nation isn’t just a tracking app — it’s your training partner. Developed by Rowing Australia experts, every workout is crafted to help you move better, feel stronger, and recover faster.
Row Club training delivers both cardio and strength, without the joint stress of running or the need to juggle multiple sessions.
Whether you’re:
Row Club will elevate your performance. It works with your body, not against it — and fits seamlessly into your routine.
Coach-led. Data-backed. Designed for real people.
Book your first session at a Row Club near you:
This is the most effective workout you’re not doing — yet.
Book now and feel the shift from your first stroke.
The Evidence-Based Way to Build Fitness, Mobility and Longevity
You’ve put in the hard work over the years. Now it’s about training smarter — staying strong, mobile and switched on, without pushing past your limits or risking injury.
Indoor rowing is one of the most efficient, science-supported ways to do exactly that. Whether your focus is performance, health, or just staying capable in everyday life, rowing delivers full-body strength and aerobic conditioning with minimal joint stress — and maximum return.
As we age, maintaining muscle mass, cardiovascular health, and mobility becomes critical. The Heart Foundation and Exercise & Sports Science Australia both recommend combining strength and aerobic training in a joint-safe, repeatable format.
That’s rowing. And the research backs it.
Rowing is low-risk and high-reward — it lets you push when you want to, and ease back when needed. You won’t leave sore and stiff — just strong, clear-headed, and satisfied.
Whether you're looking to train smarter, move better, or feel stronger day-to-day, Row Club offers expert-led sessions that meet you where you’re at.
Pick a location below and book your first class:
Train like your future depends on it.
Book a Row Club session now and feel the results from the first stroke.
The Proven Fitness Method That Supports Strength, Stability and Energy at Any Stage
Staying active is one of the most powerful things you can do for your health — not just physically, but mentally and emotionally too. The challenge is finding a form of exercise that’s not only safe and effective, but actually feels good to do.
That’s where indoor rowing stands out. Backed by sports science and widely recommended by health professionals, it offers full-body benefits without the high-impact risks. It’s adaptable, evidence-based, and incredibly effective at supporting strength, mobility, and vitality — all from a single low-impact movement.
Decades of research confirm that regular physical activity improves longevity, balance, bone density, mood, and quality of life — especially as we get older. But it has to be the right type of movement.
The Australian Department of Health recommends low-impact, full-body aerobic activity that builds strength while protecting joints. Rowing ticks every box.
Rowing is incredibly scalable. You set the pace, the power, and the rhythm. Whether you're returning to exercise or just starting, rowing gives you control without judgment.
And you’ll feel it — in posture, balance, and confidence — often within just a few sessions.
Ready to move in a way that feels right for your body? Book your first session below at a Row Club near you:
Discover the science of smart movement.
Book your spot today and experience the difference indoor rowing can make.
Join the Sunshine Coast Indoor Rowing Club at O2 Performance on June 8 for a day of competitive indoor rowing at the 2025 Championships.
The Sunshine Coast Indoor Rowing Club (SCIRC) is proud to host the 2025 Indoor Rowing Championships at O2 Performance on June 8. This annual event brings together rowing enthusiasts from across Queensland and beyond for a day of spirited competition and community engagement.
Whether you're a seasoned competitor or new to the sport, the Championships offer a welcoming environment to test your mettle on the ergometer. With events tailored for various age groups and skill levels, there's a race for everyone.
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Participants can expect a well-organised event with accurate timing, enthusiastic support, and a chance to set personal bests. The venue, O2 Performance, provides top-notch facilities to ensure a smooth and enjoyable experience for all.
Interested rowers can find more information and register for the event by visiting the SCIRC Events Page. Early registration is encouraged to secure your spot and receive event updates.
The Sunshine Coast Indoor Rowing Club is dedicated to promoting the sport of indoor rowing within the community. By hosting events like the annual Championships, SCIRC fosters a supportive environment where individuals of all backgrounds can engage in healthy competition and personal growth.
Whether you're a complete beginner or a returning rower, Row Club at Red Shed gives you the tools and environment to train smart.
Located on the scenic Black Mountain Peninsula, Red Shed is already well known for its commitment to high-quality, inclusive training. Now, with Row Club, it’s offering a dedicated indoor rowing program that blends elite-informed structure with community-based coaching.
Led by experienced instructors and powered by the Concept2 RowErg, Row Club offers 60-minute, instructor-led sessions designed to improve cardiovascular fitness, build muscular endurance, and refine rowing technique — all in a joint-friendly format that’s accessible for everyone.
“I’ve been using the rower for years, but mostly for warm-ups. Since joining Red Shed, I’ve really learned the finer points of technique. It’s a different type of challenge — focused, coached, and it leaves you feeling exhausted in the best way.”
— Red Shed participant
Whether you're a complete beginner or a returning rower, Row Club at Red Shed gives you the tools and environment to train smart.
“I come from a triathlon background, and indoor rowing has been a game-changer for my training. I’m getting cardio intensity without the impact, and I can feel it helping with my cycling technique too.”
— Red Shed participant
Each session runs for 60 minutes and includes:
“I love that the app gives instant colour-coded feedback — I don’t even have to think. It helps me stay in the zone and train smarter.”
— Red Shed participant
Red Shed’s Row Club is more than a workout. It’s a space to learn, challenge yourself, and build lasting fitness — supported by world-class equipment, expert coaching, and a strong sense of community.
Ready to row? Book a session and join the movement.
A perfect Sydney morning. An iconic location. And a new era of indoor rowing kicked off in style.
A perfect Sydney morning. An iconic location. And a new era of indoor rowing kicked off in style.
On Sunday 13 April, Row Nation and UTS Rowing Club opened their doors to the public for the official launch of Row Club — a high-energy, athlete-led fitness experience inspired by elite rowing and designed for everyone. Against the stunning backdrop of Iron Cove, the water was calm, the sun was out, and the deck was packed with rowers, CrossFitters, HYROX athletes, and newcomers alike, all eager to give indoor rowing a proper go.
“It was fantastic. A great way to spend our Sunday morning... I think I’ll be adding this to my basketball training,” one participant shared.
The sessions were led by Olympian Paddy Holt, who competed in the Men’s Pair at the Paris 2024 Olympics, and Paige Barr, who stroked the Australian Women’s Eight at the same Games. Their coaching brought both technical depth and an approachable energy, giving participants feedback and confidence from start to finish.
From the warm-up to the final calorie sprint, their guidance helped set the tone for each session.
Each session followed a structured, results-oriented format:
The focus was on efficiency — encouraging participants to increase wattage output with each increase in stroke rate, maximising performance without sacrificing form.
The crowd was made up of a wide range of fitness backgrounds — from seasoned rowers to first-timers, functional fitness athletes, and those looking to change up their routine.
“You don’t have to be a member of UTS,” said one attendee. “We’re already at a different gym, but we’ll definitely be back for these classes.”
Another added, “This really changed how I thought rowing could be — it was fun, challenging, and full-body. Loved it.”
Row Club is now running weekly at UTS Rowing Club. Sessions are held on Tuesdays at 7:00 PM, with more to come as demand grows. Sessions are open to the public — no UTS membership required.
All packs are flexible with no expiry.
Book your spot and experience it for yourself:
🔗 www.rownation.co/row-club/uts
Or preview the session used on Open Day:
🔗 UTS Haberfield Intro to Indoor Rowing – Workout Link
Row 2504m from dawn to dusk on April 25 to honour ANZAC Day. Join the challenge, log your distance, and support the ANZAC Appeal.
Honour Their Legacy with Every Stroke
On Thursday, 25 April 2025, join the rowing community in completing the ANZAC Day Challenge — a symbolic 2504-metre row in honour of those who have served.
Spanning from sunrise in New Zealand to sunset in Perth, this cross-Tasman tribute brings together individuals, clubs, and communities for a unified day of movement, reflection, and remembrance.
You can take part in one of two ways:
Option 1: Complete the Row Nation Workout
Complete the official ANZAC Day 2504m session via the Row Nation app. Your result will be automatically submitted to the national leaderboard.
Option 2: Manually Submit Your Effort
Row solo, with friends, or at your club — every metre matters.
📩 Submit your row manually on the ANZAC Challenge page →
Post a photo or video of your row using the hashtag #ANZACDAYERG.
Featured posts will appear on the ANZAC Challenge live page throughout the day — showcasing how we moved together in honour and unity.
Participation is free, but we encourage everyone to support those who served.
Donations to the ANZAC Appeal provide vital support for veterans and their families.
❤️ Make a donation →
Throughout the day, the live leaderboard will show:
The distance represents the date — 25/04.
It’s long enough to be meaningful, short enough to be accessible, and deeply symbolic — a physical act of remembrance for a national day of reflection.
From sunrise in New Zealand to sunset in Western Australia, let’s row together in remembrance, unity, and gratitude.
🗓 Event Date: Friday, 25 April 2025
🌅 Sunrise NZST – 🌇 Sunset AWST
🖤 #ANZACDAYERG
🔗 Visit the challenge page →
West Lakes Row Club is launching with free trial sessions this April, offering a new indoor rowing experience led by instructor Celia Cowan—perfect for all fitness levels.
Rowing has long been considered one of the most effective full-body workouts — and now, it’s coming to West Lakes in an exciting new format. As part of its official launch, West Lakes Row Club is opening its doors with a free trial period to give the community a taste of Row Club: an instructor-led, high-energy indoor rowing experience built for everyone, from beginners to elite athletes.
Led by experienced coach Celia Cowan, each session takes the best of rowing training and delivers it in a fun, accessible format — similar in energy and structure to a spin class, but powered by Rowing Australia’s Row Nation platform. Participants are guided through 45-minute sessions with performance tracking, expert technique cues, and structured intervals to help you build strength, improve cardio, and row with purpose.
“Row Club is designed to be inclusive, energising and community-focused,” says Cowan.
“You don’t need rowing experience — just a willingness to give it a go.”
The free trial period runs across six dates in April and May, with morning and evening options available:
📍 Location:
100 Military Road, West Lakes Shore SA 5020
🎟 Bookings are essential – spaces are limited.
Reserve your spot now →
Whether you’re looking to shake up your fitness routine, explore a new sport, or reconnect with rowing in a fresh format, Row Club is ready to welcome you.
Come give it a go — and discover why indoor rowing might just become your favourite workout.
Welcome to the Row Nation Experience! We’re bringing rowing to everyone—spectators, parents, and non-rowers included. Join us for a chance to win over $2,000 worth of prizes!
Welcome to the Row Nation Experience!
We’re bringing rowing to everyone—spectators, parents, and non-rowers included. Join us for a chance to win over $2,000 worth of prizes!
(Total prize pool exceeds $2,000!)
Throughout the event, we’re hosting fun challenges at the tent:
Winners will be announced at the Activation Tent on Sunday the 30th, with instant prizes up for grabs!
Join us at UTS Rowing Club for a free, high-energy, athlete-led launch of Row Club – Australia's newest fitness experience inspired by elite rowing.
Sunday, 13 April | 9:00 AM – 12:00 PM
UTS Rowing Club, Dobroyd Parade, Haberfield NSW
Be part of the official launch of Row Club – Australia’s newest group fitness experience inspired by elite rowing. This free Open Day features high-energy, athlete-led indoor rowing classes designed for all fitness levels.
Whether you’re a student, athlete, or simply looking to get moving, Row Club offers a full-body, instructor-led workout in a welcoming, community-driven setting.
🕘 Three 45-minute Row Club sessions at:
🏋️♂️ Led by Olympians Paige Barr and Paddy Holt
🎧 Set to music, powered by group energy
✅ Includes:
Bookings are essential – choose your preferred session time when registering.
Spots are limited, so don’t miss out.
👉 Register Now to secure your place.
This is more than just a class — it’s a movement.
Come experience it first at UTS Rowing Club.
Discover how military veterans use rowing for strength, recovery, and resilience—turning discipline into performance on the world stage.
Three military personnel from Canberra are set to make their mark on the world stage as they prepare for their debut at the upcoming Invictus Games. This prestigious event, founded by Prince Harry, Duke of Sussex, in 2014, serves as a powerful platform for wounded, injured, and sick military personnel and veterans to showcase their resilience through sport.
For these Canberran competitors, the Games represent more than just a sporting event—it’s an opportunity to embrace camaraderie, personal achievement, and rehabilitation while representing their country on an international level.
The Invictus Games were established with the mission to harness the power of sport in the recovery journey of service members who have faced life-altering injuries or illnesses. Through various adaptive sports, the Games highlight strength, determination, and the indomitable spirit of the competitors.
For Canberra, the participation of its military personnel underscores the city’s commitment to supporting both veterans and active-duty members as they navigate recovery and reintegration into daily life.
The Canberran athletes have trained relentlessly, overcoming both physical and mental challenges to reach this moment. Their journey to the Invictus Games is a testament to the importance of resilience, teamwork, and self-belief.
With excitement building, the local community has rallied behind these athletes, offering support and encouragement as they prepare to take on this life-changing challenge. Their participation is not just about personal triumph but also serves as an inspiration to others facing similar battles.
As these Canberran athletes step onto the global stage, they carry with them the support of their hometown. Their stories remind us of the sacrifices made by those in uniform and the unwavering strength they bring to every challenge.
This Invictus Games debut is a chance for them to shine, to push beyond limitations, and to remind the world that wounds do not define warriors—their courage does.
Pilates meets rowing in a revolutionary hybrid workout—blending core strength and endurance for a pain-free, full-body burn.
For many people, traditional workouts can take a toll on the body—especially for those over 50 or individuals dealing with chronic joint pain, back issues, or knee discomfort. A new Pilates-rowing hybrid workout is emerging as a solution, blending the core-strengthening and mobility benefits of Pilates with the full-body resistance and cardio advantages of rowing.
Pilates has long been known for its ability to improve core strength, posture, and flexibility, while rowing provides a low-impact cardiovascular workout that engages over 85% of the body’s muscles. By merging these two forms of exercise, participants can experience a balanced workout that:
Unlike traditional rowing, which can sometimes strain the lower back if performed incorrectly, this hybrid method incorporates Pilates principles of controlled movement and breathwork to create a smoother, more mindful exercise experience. The workout emphasizes:
This versatile workout is suitable for:
✔️ Older adults looking for a sustainable fitness routine
✔️ Individuals recovering from injuries or joint pain
✔️ Athletes seeking a well-rounded, low-impact cross-training option
✔️ Anyone looking to build strength, endurance, and mobility simultaneously
As hybrid fitness trends continue to gain traction, the Pilates-rowing fusion stands out as a powerful option for those seeking a gentle yet effective workout. With its focus on joint health, core stability, and controlled movement, this innovative approach is redefining how we think about functional fitness for all ages.
🔗 Read more about this trend in The Times: Click here
Why rowing? Low-impact, full-body training that builds strength, endurance, and cardiovascular health—without stress on your joints.
Rowing is more than just a cardio workout—it’s a full-body exercise that builds strength, endurance, and cardiovascular health while remaining low-impact and accessible for all fitness levels. Whether you're looking to burn calories, strengthen muscles, or improve overall fitness, a rowing machine (ergometer) offers a versatile and efficient way to achieve your goals.
Unlike many other cardio machines that focus on just the legs or upper body, rowing activates 85% of your muscles in a single stroke. It engages:
Rowing combines strength and endurance training, making it one of the most effective full-body workouts available.
Unlike running or jumping-based workouts, rowing is gentle on the joints while still delivering high-intensity results. The fluid, controlled motion minimizes impact, making it an excellent choice for:
✔️ People recovering from injuries
✔️ Older adults looking for safe exercise
✔️ Athletes needing cross-training without stress on joints
Rowing is a fantastic way to improve heart and lung function. As an aerobic workout, it strengthens the cardiovascular system, helping to:
✅ Lower blood pressure
✅ Increase lung capacity
✅ Improve heart health and circulation
The combination of strength and endurance training in rowing makes it a top choice for improving overall fitness.
If weight loss or fat-burning is your goal, rowing is one of the most efficient workouts available. A moderate to intense rowing session can burn between 400-800 calories per hour, depending on effort and body weight.
Why is it so effective?
Rowing engages multiple muscle groups simultaneously, increasing energy expenditure while keeping impact low. Plus, it boosts afterburn (EPOC), meaning you continue burning calories even after your workout is over.
One of the best aspects of rowing is its scalability—whether you’re a beginner or a seasoned athlete, you control:
This flexibility makes rowing an inclusive and adaptable workout for anyone.
Unlike treadmills or bulky gym machines, rowing machines are space-efficient, with many models being foldable or easy to store. This makes them perfect for:
🏡 Home gyms
💼 Busy professionals needing quick workouts
⏳ People looking for an all-in-one fitness solution
Beyond the physical benefits, rowing offers a mental boost too. The rhythmic nature of rowing can be meditative, reducing stress and improving focus. Many rowers find the experience to be:
🌊 Therapeutic and relaxing
💆♂️ Great for mental clarity and reducing anxiety
🤝 A fun way to train with a supportive community
Absolutely! Whether you want to improve fitness, lose weight, build endurance, or protect your joints, rowing provides a complete workout in one efficient movement. It’s a sport and exercise method that adapts to your needs, grows with your progress, and delivers real, measurable results.
🚣♂️ Ready to experience the benefits of rowing? Get on the erg and start today!
A 7-week rowing program designed to take you from beginner to 5K finisher. Build endurance, strength, and confidence—no experience required.
Looking for a fresh, exciting way to get fit? Rowed to 5K is the challenge you've been waiting for.
Built by the Row Nation team, this 7-week indoor rowing program is designed to push your limits, build endurance, and get you confidently across the 5K finish line — one stroke at a time. Whether you're new to rowing or looking to reignite your training, this is your perfect starting point.
Rowed to 5K is a structured, progressive plan that takes you from zero to rowing a full 5,000 metres with confidence and control. Across seven weeks, you’ll complete guided workouts that steadily build your aerobic capacity, stroke efficiency, and muscular endurance.
It’s more than just a rowing program — it’s a commitment to move with purpose, train with structure, and achieve something meaningful.
🔥 Weekly Milestones
Each week introduces new goals to keep you focused and motivated — from interval progressions to distance targets.
🎥 Guided Video Workouts
Train with expert coaches who walk you through every session. Learn proper technique, pacing, and how to finish strong.
💪 Strength + Endurance Training
Every workout is designed to improve whole-body conditioning. You’ll work your legs, core, arms, and lungs — all without leaving the erg.
🌍 Supportive Community
Join others on the same path, share your progress, and stay accountable through Row Nation’s online community.
✔ No Experience Needed
Start from scratch — no rowing background required.
✔ Low-Impact, High-Reward
Protect your joints while getting serious results.
✔ A True Full-Body Challenge
Cardio, strength, and endurance — all in one movement.
✔ Flexible & Doable
Train on your schedule. Fit the sessions into your life without stress.
Rowed to 5K isn’t just a fitness plan — it’s a personal milestone waiting to happen.
Whether you're chasing a fitness goal, rebuilding consistency, or simply ready for something new, this program will take you there.
👉 Join the challenge today — your finish line is waiting.
