O’Row Class
The O'Row Class sessions offered at O'Wellness centre on rowing training and deliver an intense cardio experience that works the muscles of the whole body. While developing strength and endurance at the same time, the rhythmic structure makes for a smooth workout.
O’Row Class is a 45-minute cardio-strength class built around the rowing ergometer, working 85 percent of the whole body at once. Every stroke requires a sequential transfer of power between the legs, hips, back, core and arms, which makes the class efficient both technically and metabolically.
Session structure: technical warm-up (catch–drive–finish–recovery phases), interval blocks (distance- or time-targeted), a hybrid section alternating rowing and mat exercises, and cool-down. The instructor gives individual feedback on stroke rate and power output.
Delivering high calorie burn with low joint load, O’Row stands out as a class for members seeking an alternative to running and wanting to strengthen their back and postural muscles.
Class flow
| Duration | Section |
|---|---|
| 8 min | Technical warm-up: catch–drive–finish–recovery phases |
| 30 min | Interval blocks and hybrid section alternating rowing and mat work |
| 7 min | Cool-down and back stretching |
For first-timers
- Start the stroke with the legs, not the arms; the order of power is legs–hips–back–arms.
- Tighten the foot strap over the ankle.
- Instead of raising the stroke rate, focus on producing power with every stroke.
Where does it fit in the weekly programme?
Used as joint-friendly cardio instead of running; works well in the same week as Total Body. For current times weekly schedule page, and for all formats, see group classes page.
Attendance and booking
Group classes are included in all membership categories. For classes with limited studio capacity, you need to make a booking in advance and cancel at least 4 hours before if you cannot attend. Arriving a few minutes early means you won't miss the warm-up and can tell the instructor your goal. If you are not a member, you can join this class as part of the free trial day; membership options or you can have a look at enquiry form .
If you have a health condition that could affect this class (cardiovascular condition, recent surgery, pregnancy, acute pain), consult your physician before attending and inform your instructor.
Those seeking full-body cardio, those who want to strengthen their back and postural muscles, those who want a joint-friendly high tempo, athletes aiming at conditioning and endurance.
- Works the whole body in a single movement pattern
- Improves cardiovascular endurance
- Increases back, hip and leg strength
- Puts low load on the joints
- Delivers high calorie burn
Rowing ergometer, mat and light weights. All equipment is provided by the studio.
Would you like to join this class?
Let's plan the right time and programme for you; your first trial class is on us.
