First Day of Row Republic? We got you covered.
Row Republic workouts are designed to unify the muscle groups of the body to help you move and feel stronger in all aspects of your life. You will begin to see and feel results within 2 weeks of training.*
UPPER BODY: CHEST x BACK
MONDAY
LOWER BODY: QUADS
TUESDAY
TRI'S, BI's,
& SHOULDERS
WEDNESDAY
LOWER BODY: GLUTES
THURSDAY
FULL
BODY
FRI, SAT, SUN
Our Weekly Strength Schedule
Targeted strength sessions ensure muscle groups achieve hypertrophy and have ample time for recovery between sessions.
30 MINUTES BEFORE CLASS
First class? Let’s do this. Get there 30 minutes before class to meet your trainer. We’ll check you in, get you sorted, and walk you through what to expect during your first class.
WARM UP
Ready to Work? It’s about to go DOWN.
Before we get our meters in and get lifting those weights we’ll run through a functional warm up to get your body ready for class.
REPUBLIC RESULTS TIME
Get ready for 60 minutes of heart-pumping, muscle building fun. As the blue lights shine, our Row Republic trainers will support you every rep and stroke on your way to the best YOU.
RECOVERY AND COLD TOWEL
Every class there is an included stretch and cool down period to promote safe muscle recovery. You just crushed it! Follow your trainer out to the lobby where you'll be greeted with a cold towel!
SMILES AND HIGH FIVES
There is nothing like that post-row endorphin high! Results realized! Mind, body, soul.