ROWvember 2025!!

ROWvember. Is. Back.

What is it? ROWvember is a month-long rowing challenge that offers an opportunity to challenge yourself, build your conditioning, and become a better rower! The goal is to complete 12 rowing-based workouts during the month of November.

When can I do the workouts? The first workout will be posted on Saturday, November 1, under the Aerobic Capacity track on the ICA app.  After that, workouts will be posted every Monday, Wednesday and Friday until November 26th. You’ll have until December 1 to complete the workouts and record your results!

• Please note: The workouts should be completed during Open Gym hours, not during normal class times. (For a list of Open Gym hours, refer to the schedule page on our website.)

How do I sign up? There’s no need to pre-register! Just do the workouts and log your results in the app!

But, why? Two reasons:

1. For fitness! No one ever complained about being too well conditioned or too strong a rower.
2. Every year we have a small prize for athletes who complete all of the ROWvember workouts. This year will be a sick, row themed t-shirt that cannot be bought… it must be earned.  (I mean, in a literal sense, it can definitely be bought. But don’t do that, just row a bunch instead!)

Here are the workout; get your head wrapped around them and reach out to Ricky, John, Nikki, or another ICA coach with questions!

Workout 1

5 x 4-minute intervals for max distance

• Rest 1 minute between efforts
• Goal: Beat last year’s 20-min total distance

Workout 2

Complete for time:

• 100 Double Unders
• 2k Row
• 100 Double Unders
• 1k Row
• 100 Double Unders

Sub 250 single unders or 30 burpees instead of double unders.

Workout 3

Complete each interval for time:

• 100/80 cal
• 75/60 cal
• 50/40 cal
• 25/20 cal
• 10/8 cal
• Rest 90 sec between each

Workout 4

EMOM x 15 Minutes:

• Rx: 17/14 calories
• Scaled: 13/10 calories
• When you fail a round, turn remaining minutes into a 1:1 work/rest effort (:30 on/:30 off)

– Score is total number of calories completed across all 15 minutes.

Workout 5

Interval Structure:
1-2-3-4-3-2-1 minutes

– Rest 1 minute between intervals. Score is the total distance accumulated.

Workout 6: 

18 minute AMRAP:

• 5 cal Row
• 5 Wall Balls (20/14# to 10/9′)
• 5 Box Jumps (24/20″)
• 10/10/10, 15/15/15… ascending by 5s

Workout 7

Complete 10 intervals of:

• :20 Sprint
• :40 Rest
• :30 Sprint
• 2:30 Rest

Workout 8: 

Complete for time:

• 300/250 cal Row
• Every 3 minutes (including at time = 0:00): 10 burpees over the monorail.

Workout 9

E2MOM x 24 minutes (12 rounds):

250/200m Row

– Goal: Hold within 5 seconds of your 500m PR pace for each round. Score is average time across all 12 rounds. –

Workout 10

Complete the following intervals:
1 min, 2 min, 3 min, 4 min, 5 min, 6 min
– Rest :30 seconds between intervals. –

– Score is total distance accumulated across the 6 intervals.

Workout 11

Workout 12: