20 Minute Row Sprint Workout

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I’ve said this numerous times before, I do really want to get back into CrossFit but until I have a source of income coming in again, I’m having a hard time justifying the cost. It’s a shame because now is the time when I have the flexibility in my schedule to make it to pretty much any class time and really focus on my training, but I also know right now this is the best decision to save that money.

While I’ve been getting in a few runs and workouts from home lately, I struggle with motivating myself to really push through those home workouts and give them the same intensity that I would at the gym or box. I was thankful when my parents said they would bring me to their gym one day as a guest so I could get in a good workout.


I started thinking about what equipment I didn’t have at home that I could use and what I really wanted to focus on that day. As crazy as this may seem, I really wanted to do some rowing sprints. I always feel like such a slow rower and while I really try to focus on my form (which is good!), it’s a skill that definitely needs some work, leading to the creation of my 20 minute sprint row workout.

20 min row workout

Now keep in mind, if you’re a faster rower, this will likely take a little less time than it took me or vice versa. Just remember to give it all you’ve got, push hard through those sprints, but maintain a nice steady breath and good form. And of course, if you need a break, take a break!

What is one exercise you’d like to improve?

If you try the workout, make sure to let me know what you think!

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20 min row-long


Lately I have been feeling a bit out of the music loop, listening to a lot of the same things or listening to more podcasts than music. I know it sounds crazy, but I’ve been battling the music enthusiast inside of me, waiting for something to really inspire me or get me excited again. It just wasn’t happening…until this week.


I’ve been making a conscious effort to unsubscribe from emails I usually delete without opening lately but when I got my weekly AllMusic email, I stopped. I usually open them, skim for any albums or artists that catch my attention and then delete them. This week I saved it, caught by a few different albums…first and foremost though, I stopped and made a note to look up the new Atlas Genius album, Inanimate Objects.

I looked up the first single, “Molecules” to see what it was all about before moving on to the rest of the album. LOVED it!

You all know I’m big on lyrics and a song bringing out an emotion or feeling so when I heard these lyrics, they really hit me like a ton of bricks:

I wanna confess that you own me

And we don’t rest if we’re lonely

There’s innocence in the moment

Maybe now’s the time to be alive

I’m all about taking risks, about living my best life, about doing something that might be a little crazy but that ultimately feels right in my heart. I’m not sure what that next little bit looks like but I trust it will come when it’s supposed to and however it’s supposed to.

Now’s the time to be alive, to enjoy every moment and having lost two family members in the last 3 weeks, that feeling is stronger than ever.


So listen to the new Atlas Genius album, take what you will from it, but know that it’s worth every moment.

A girl's journey through life via healthy living and music