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RESULTS YOU CAN SEE AND FEEL.

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.*

New to RR? Here is a short video of our first-timer orientation:

UPPER BODY: CHEST x BACK

MONDAY

LOWER BODY:
 

TUES + THURS

TRI'S, BI's,
& SHOULDERS

WEDNESDAY

CORE SCULPT
 

FRIDAY

FULL
BODY

SAT + SUN

Our Weekly Strength Schedule

Targeted strength sessions ensure muscle groups achieve hypertrophy and have ample time for recovery between sessions. 

BOOK YOUR SPOT

Start your workout either on the floor or on the rower, you’re choice! Every class you’ll get 50% low impact cardio and 50% targeted strength training. Looking for 100% strength training? Book a double floor spot for 50 minutes of strength training!

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30 MINUTES BEFORE CLASS

First class? Let’s do this! Please arrive 30 minutes before your first class for orientation. You’ll meet your trainer, show you our studio, and walk you through what to expect during your first class including a rowing tutorial so you're ready for 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 50 minutes of heart-pumping, muscle building interval training. As the blue lights shine, our Row Republic trainers and the community around you will support you every rep and stroke on your way to becoming the strongest YOU. You are not alone in this!

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! You will feel the burn and muscle gains instantly, but LOW IMPACT training means…you’re body will be ready to come back again the next day feeling stronger than ever!

START YOUR FIRST CLASS AND JOIN THE ROW REPUBLIC COMMUNITY

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