{"id":"d8d7aecf-a32f-4a2d-9052-87afac9bf328","title":"Rowing Pyramid","icon":"🚣","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0e3390ca-6672-4cb9-95af-c11f9c94723d","name":"Cardio","path":["Workouts","Cardio"]},"description":{"markdown":"Hard intervals on the rowing machine, building from 1 to 3 minutes and back down, with equal easy rowing between. Power comes from the legs: **legs, then body, then arms** on the drive, and the reverse on the way back.","html":"

Hard intervals on the rowing machine, building from 1 to 3 minutes and back down, with equal easy rowing between.

Power comes from the legs: legs, then body, then arms on the drive, and the reverse on the way back.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":1620,"total_duration_in_seconds":1620,"steps_count":11,"updated_at":"2026-04-25T06:30:03.118Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"c7b95a52-acd1-42a0-8348-a472048135d6","number":1,"title":"Warm up","description":{"markdown":"Easy rowing, focusing on technique.","html":"

Easy rowing, focusing on technique.

"},"duration_in_seconds":300,"video_start_in_seconds":null},{"id":"25032fbb-f5a1-4b9a-90e3-f6eee77a45fc","number":2,"title":"Hard: 1 minute","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"242b0f24-21fd-44f0-bd67-3ffd5b848692","number":3,"title":"Easy","description":{"markdown":null,"html":null},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"705740ac-9530-4203-8076-3c37c85258c1","number":4,"title":"Hard: 2 minutes","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"47773875-9adf-4fb9-a1fe-a62fd0625915","number":5,"title":"Easy","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"d77af728-110e-4ca1-b4bb-43b166477d00","number":6,"title":"Hard: 3 minutes","description":{"markdown":"The peak of the pyramid. Stay steady rather than starting too fast.","html":"

The peak of the pyramid. Stay steady rather than starting too fast.

"},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"05721c03-4a63-4703-b3ef-a452495fa7ed","number":7,"title":"Easy","description":{"markdown":null,"html":null},"duration_in_seconds":180,"video_start_in_seconds":null},{"id":"f187756d-ba5a-4622-a1fa-d38567800854","number":8,"title":"Hard: 2 minutes","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"3bcc7e45-9180-47e6-832b-a96320c32e6c","number":9,"title":"Easy","description":{"markdown":null,"html":null},"duration_in_seconds":120,"video_start_in_seconds":null},{"id":"67541ef4-58fa-470e-a1c8-798067d126d0","number":10,"title":"Hard: 1 minute","description":{"markdown":"Empty the tank.","html":"

Empty the tank.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"42a9bf2f-849c-4d2d-afd1-a7b955104bc1","number":11,"title":"Cool down","description":{"markdown":null,"html":null},"duration_in_seconds":300,"video_start_in_seconds":null}]}

Routine complete