Stop Doing "Cardio."

Start Building an Engine.

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Most lifters treat the rowing machine like a warmup or a punishment. They sit down, crank the damper to 10, and muscle through it with poor form. The result? A blown-out lower back and zero gains.

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I’ve taken the principles of hypertrophy and strength training—Progressive Overload, Periodization, and Kinetic Chain sequencing—and applied them to the 1000m Row.

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The 8-Week 1000m Challenge isn't just about sweating. It’s about building a posterior chain that looks like a roadmap and an aerobic engine that doesn't quit.

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Inside the Protocol:

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• ✅ A Structured Periodization Schedule: 8 weeks of structured progression (Endurance, Threshold, & Max Power).

• ✅ The "Drag Factor" Fix: Why rowing at Level 10 is killing your speed (and your spine).

• ✅ Kinetic Chain Coaching: Learn to sequence Legs -> Hips -> Arms to stop "muscling" the stroke.

• ✅ Mobility & Accessory Work: Bulletproof your hips and lower back.

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Your goal: Break the 3-minute barrier.

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The cost: Free.

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The catch: You have to do the work.