Synergy Row is a hybrid class composed of endurance rowing and mind-body strength training intervals.
It is a “cross-over class,” bridging the gap between Indo-Row®, Pilates, yoga, and strength-based classes. The rowing intervals are geared toward creating an introspective, mind-body feel, with close attention on technique, while raising the heart rate. Strength training intervals are focused on the “synergists” of rowing (triceps, chest, hamstrings, core). Control, balance, and alignment are emphasized and students should access a new depth in their mind-body training (“gym-goers” appreciate mind-body approach, while yoga/Pilates students gain a more dynamic workout).
Class Environment:
- Zen, fluid and focused, like doing the Pilates reformer on a rower.
- Flowing music as students enter creates a calm atmosphere and heart rate.
- Technique, control, and alignment throughout class create steadiness and confidence.
- Athletic—inspired focus (“in the zone”) and deep muscle activation create energy and power.
- Teacher’s tone of voice should be steady and calm, not forceful or loud.
- Lighting may be dimmed but bright enough for everyone to safely move around equipment.
- Equipment:
- Set up prior to students’ arrival, with the exception of weights.
- All equipment should face the mirror, as this is a technique and intrinsically motivated class. Students should feel peaceful, like they are enjoying the lake alone, rather than the team-training atmosphere of Indo-row®.
- Space rowers and mats evenly.
- Arrange equipment thoughtfully according to use and timing. Consider safety when placing the equipment. Create a class design that limits amount of equipment to 2-3 pieces.
- Students should leave feeling taller, calmer, focused, fatigued, and refreshed.
Music & Pace:
- Music will vary for the rowing and strength training.
- Rowing waves should be 3-6 minutes in length, depending on design and length of class. The music should be more fluid than the typical Indo-Row® Songs should fit your times for waves so that there is distinction between the rowing and the strength training (when the song ends, you get off the rower). Be creative in your selections here, maybe a little surprising. It can be rock, pop, classical, electronic, alternative…but it should have a steady rhythm and rolling feel. Use familiar music for rowing to help the student find emotion in their row.
- Strength training music should have a flowing rhythm with a distinct beat, not to exceed 115 BPM, with minimal lyrics. It should be background noise, rather than a main attraction. The focus of the student should be internal, with no distraction from the songs.
- The music should enhance the class without overpowering the instruction. Their main purpose is to steady the breath and maintain the flow.
Format:
Synergy Row Class Design
¤ Warm-Up on the Rower
- Set the tone of awareness to create the mind-body connection, intentional from the start.
- “Transition.” Like the footwork on the Pilates reformer, the beginning of Synergy Row should transition the student out of the rush of everyday life, and into the flow of mind-body training. There is no need to over-teach the introduction of class. Instead, allow the student to obtain an inner calm, similar to yoga students entering and sitting on their mats to prepare. Allow the students to familiarize themselves with their rower rather than commanding attention from them. Experienced rowers will not need you at all in this segment.
- Introduce the rower and differentiate the class from Indo-Row®.
- Console: Explain the console briefly, as only the stroke volume and the miles per hour will really be needed. Use this time to assess your rowers’ form and level.
- Learn to Row: Based on your assessment of your class, incorporate any necessary skills and drills. Give attention to breathing. Exhale to push, inhale to return.
- Pressure Test: Not quite like the Indo-Row® version…allow your students to experience the different pressures so that they can take control of their own workout throughout class.
- Invite your students to this experience of the rower in a new light… its calming effects, maybe ask them to close their eyes, establish the importance of the breath to the flow of the row.
¤ Warm-Up Stretch
- Off the rower.
- Similar to the warm-up for a mat class or a yoga class.
- Cue the breath to gain control of the heart rate.
- Open the chest, hamstrings, hips
- Introduce any equipment during the stretch, incorporating it if possible.
¤ Strength Interval 1
- Focus: Hamstrings
- If some of your exercises for today’s class involve lowering the head/heart (i.e. deadlifts), do them in this segment, before the heart rate rises from subsequent rowing intervals.
¤ Wave 1: Flow
- Choose a song that returns the student to the fluidity of the rower, with their heart rate a little higher than the strength training. It should be an endurance row at a moderate pace. Keep in mind the next strength segment focuses on the chest, so the exercises may require the student to lower the head/heart again.
¤ Strength Interval 2
- Focus: Chest
¤ Wave 2: Energize
- Choose a song that builds the heart rate. Waves 2, 3 and 4 should be moderate-high intensity endurance rowing or building waves at 24-26-28, but cueing for the rower to “increase intensity” rather than emphasizing the pressure. One of the waves should be a longer, endurance wave, 5-6 minutes. Encourage your students to dig deep and motivate from within, find their ultimate zone of power and flow combined. Avoid mixed/interval rows, as it turns the focus back to the coach instead of the student.
¤ Strength Interval 3
- Focus: Triceps
¤ Wave 3: Motivate
- Choose a song that maintains or increases the heart rate. Waves 3 and 4 should be moderate-high intensity endurance rowing or building waves at 24-26-28, but cueing for the rower to “increase intensity” rather than emphasizing the pressure. One of the waves should be a longer, endurance wave, 5-6 minutes. Encourage your students to dig deep and motivate from within, find their ultimate zone of power and flow combined. Avoid mixed/interval rows, as it turns the focus back to the coach instead of the student.
¤ Strength Interval 4
- Focus: Core
¤ Wave 4: Finish
- Choose a song that builds the heart rate and “completes the workout,” like the end of a great concert. Waves 2, 3 and 4 should be moderate-high intensity endurance rowing or building waves at 24-26-28, but cueing for the rower to “increase intensity” rather than emphasizing the pressure. One of the waves should be a longer, endurance wave, 5-6 minutes. Encourage your students to dig deep and motivate from within, find their ultimate zone of power and flow combined. Avoid mixed/interval rows, as it turns the focus back to the coach instead of the student.
¤ Cool Down Wave
- Focus: Recovery
- Choose a song that feels like sunset on a lake.
¤ Cool Down & Stretch
- Off the rower
Movement, Cueing & Alignment:
- All exercises should be full body integration.
- Give attention to breath as you would in Pilates & yoga.
- Inhale to lengthen (eccentric movement, exhale to contract (concentric movement).
- Utilize isometric holds and pulsing as done in Balance & Strength.
- Build heat and patience.
- Teach strength training with concepts that relate to rowing.
- Encourage compliance between the upper and lower body.
- The body works as one, rather than a top half and bottom half.
- When the feet ground, the spine elongates.
- When the hips open, the shoulders lift. When the hips close, the shoulders lower.
- During rotation, twist from the ground up. Brace the core.
- The head follows the spine.
- The eyes track with the body.
- Speak with a steady, focused tone. Used enriched vocabulary and the willPower Word of the Week.
- Move throughout the room as a yoga teacher would. If the students are facing left, go to the left side of the room so they can see you establish the pace, etc.
Music:
- Steady rhythm. The music should resonate rather than demand. It should move people from within, rather than pushing them from the outside. No relentless beats…instead it should flow and build. Avoid songs that feel like they are “coming down at you.” Instead, rise up!
- Uplifting or emotional.
- People should feel it in their soul and be moved by the music, rather than pushed.
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