| | | (Rowing sessions) |
| Sunday |
| No scheduled workouts all day - rest, recover and get
some of your work requirement done today.
| 0 |
| 7:00-8:00 | Breakfast | |
| 1:00 | Lunch | |
| 7:00 | Dinner | |
| Monday |
| 6:15-7:15 | Independent Row | 3 |
| 7:15 | Breakfast | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 2:45-4:15 | Row | |
| | Post-afternoon row activity: Core | |
| 5:30-6:30 | Lead Gluckfit community class | |
| 7:00 | Dinner | |
| Tuesday |
| 7:15 | Breakfast | 2 |
| 8:00 | Weights | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 2:45-4:15 | Row | |
| | Post-afternoon row activity: Plyo | |
| 5:30-7:00 | Lead Community Sculling | |
| 7:00 | Dinner | |
| Wednesday |
| 6:15-7:15 | Independent Row | 2 |
| 7:15 | Breakfast | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 7:00 | Dinner | |
| Thursday |
| 7:15 | Breakfast | 2 |
| 8:00 | Weights | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 4:00 | Head of the Hosmer | |
| 5:30-6:30 | Lead Gluckfit community class | |
| 7:00 | Dinner | |
| Friday |
| 6:15-7:15 | Independent Row | 3 |
| 7:15 | Breakfast | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 2:00-3:30 | Lead Community Sculling | |
| 3:30-4:30 | Row | |
| | Post-afternoon row activity: Core | |
| 7:00 | Dinner | |
| Saturday |
| 7:15 | Breakfast | 1 |
| 8:00 | Weights | |
| 8:45-11:00 | Row | |
| 12:00 | Lunch | |
| 7:00 | Dinner | |
| | Total on-water sessions for week | 13 |
