O’Row Class
The O'Row Class sessions offered at O'Wellness put rowing at the centre of an intense full-body cardio experience. They develop strength and endurance at the same time, with a rhythmic structure that keeps the workout flowing.
O’Row Class is a 45-minute cardio-strength class built around the rowing ergometer, working 85 per cent of the body at once. Every stroke requires a sequenced transfer of power through the legs, hips, back, core and arms, which makes the class efficient both technically and metabolically.
Session structure: a technical warm-up (the catch–drive–finish–recovery phases), interval blocks (targeting distance or time), a hybrid section alternating rowing with mat exercises, and a cool-down. The trainer gives individual feedback on stroke rate and power output.
Delivering high calorie expenditure with low joint load, O’Row stands out for members looking for an alternative to running and wanting to strengthen the back and postural muscles.
Class flow
| Duration | Section |
|---|---|
| 8 min | Technical warm-up: the catch–drive–finish–recovery phases |
| 30 min | Interval blocks and a hybrid section alternating rowing with mat work |
| 7 min | Cool-down and back stretching |
For first-timers
- Start the stroke with the legs, not the arms; the power sequence is legs–hips–back–arms.
- Tighten the foot strap across the top of the ankle.
- Focus on producing power with every stroke rather than raising the stroke rate.
Where does it fit in the weekly plan?
Used as joint-friendly cardio instead of running; works well in the same week as Total Body. For current times see the weekly schedule page, and for all formats see group classes page.
Attendance and booking
Group classes are included in every membership category. Studio classes with limited places must be booked in advance, and cancelled at least 4 hours ahead if you cannot attend. Arriving a few minutes early means you will not miss the warm-up and can tell the trainer your goal. If you are not a member, you can join this class as part of the free trial day; membership options or enquiry form .
If anything in your health history could affect this class (cardiovascular disease, recent surgery, pregnancy, acute pain), consult your doctor before taking part and let your trainer know.
Members looking for full-body cardio, those who want to strengthen the back and postural muscles, anyone wanting a high tempo that is kind to the joints, and athletes targeting conditioning and endurance.
- Works the whole body in a single movement pattern
- Develops cardiovascular endurance
- Builds back, hip and leg strength
- Places low load on the joints
- Burns a high number of calories
A rowing ergometer, mat and light weights. All equipment is provided by the studio.
Would you like to join this class?
Let us plan the right time and programme for you; your first trial class is on us.
