Cardio Rõ (our Signature class) - Join us for this 45min interval all-rowing interval workout suited for all fitness levels. Our signature Cardio Rō consists of short intervals that pit you against your own stats. These workouts exist in a 4-week program: Pace week, Meter week, Burn week, Speed week. Jump in on any week and enjoy an ever-changing, always challenging workout with your crew.
Bring your a-game and you'll get the best, full-body burning HIIT workout for your body, hands down. If you're new to rowing, you'll be pushed against the intensity you bring. As you gain understanding of the workout goals, rowing technique and general stamina on the rowing machine, your workout will intensify proportionally to keep you hooked on the progress made every class.
Cardio Rō on the Balcony - This is our signature Cardio Rō at our Instagram-worthy Downtown studio. We move the class outdoors to a shaded balcony, overlooking Lady Bird Lake, when the weather permits!
Sculpt + Rō - It's part Cardio Rō, part off-machine exercises. Rowing works over 80% of your muscles, and the off-machine exercises will hit up the other muscles, in between sets! Because of the tempo of this class, we recommend getting a few of the regular classes under your belt before progressing to this class!
Long and Low Rō - This class style utilizes lower stroke rates and slightly longer sets, bringing the intensity down a notch but the burn up a notch. The slower tempo brings a more meditative experience to flush out and get sweaty! The 45-min version of this class is great for beginners seeking a slower tempo to keep up with, but it can also challenge all levels through our signature 'race yourself' setup.
INTRō Long and Low Rō - It's Rowing 101 mixed in with our most beginner-friendly class style. The difference between this class and a regular Long and Low is that the workout remains the same week to week, so beginners can repeat this simpler workout to get used to the nuances of the class setting. This is the best class if you've never been on a rowing machine or you are injury prone! But expect to work up a sweat! This class is free if it's your first visit to Rō!
We use Concept2 Indoor Rowing machines -- only the best!
What to bring
Large water bottle (you're gonna sweat)
What to wear
Athletic shoes and socks
Fitted clothing (baggy shorts or long shirt will get caught in the wheels of the seat during the workout)
Layers (if it's cold), 'cause rowing magically warms the world up around you and somehow the sweat pours whether it's cold or hot outside!
Indoor Goes Outdoor! (Downtown Location only)
We'll move the machines out on the balcony if the weather is nice! Dress accordingly! We have an 'opt outside' policy, so we'll be out there unless the rain is too significant or if temps drop below 38 degrees.
We have showers!
We expect you to work up a sweat. So we thought it was only fair that we offer shower access.
One Machine -- HUGE Benefits!
Anyone Can Do It
From high level athletes to someone who has never worked out a day in their life, Rō Fitness workouts will challenge you. We take pride in teaching you correct technique from day one letting the challenge to your fitness develop with the technique, to avoid injury.
Questions? Email us! We can make sure it's a good fit for you. Check out some testimonials from real clients at Rō!
Want an excellent cardio workout without hitting the pavement? The indoor rowing workout is easy on the joints and is often used as a rehabilitative/cross training option for runners with impact injuries. Additionally, the low impact quality of indoor rowing allows for rowers of all ages to participate in the workouts (no one younger than 16 though, sorry young pups!).
Improve the Muscles that Matter
In one rowing stroke, you engage your legs, abdominals, back, and arms -- and those are general terms. Specifically, biceps, chest, triceps, hamstrings, quads, glutes, calves, lats, upper and lower abs and erector spine (back). Working these muscles not only tones up the body, but it works to help improve your overall posture. This is functional fitness at its finest.
High Calorie Burn
Rowing combines strength training and cardio, making it one of the best ways to burn some cals! Double that with the interval based workouts Rō Fitness provides, the calorie burn can be up to 800 calories per class!
Participants must be at least 18 years of age to row on their own. We'll allow participants as young as 16 years old, but only with a parent/guardian accompanying them in class..