The EMOM Co.
Functional Fitness, Rowing, Endurance
Coach
Brandon Luckett
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
2 - 3 Sessions Per Week
We combine training for aerobic base, anaerobic threshold, and targeted power to help you build endurance, improve efficiency, and develop that extra kick when it matters most. You do two sessions per week - aerobic and anaerobic - with a bonus power output session every other week. This balance ensures you build volume and intensity gradually, while giving your body the right amount of recovery.
RPE-Based for Personalized Intensity
Instead of chasing rigid paces, we use RPE (Rate of Perceived Exertion) so you can scale intensity based on how you feel each day. Some days you’re fresh, some days you’re fatigued - RPE gives you the flexibility to train hard while staying consistent and avoiding burnout.
Damper Variations for Maximum Gains
Throughout the program, you’ll also see sessions with prescribed damper settings. Lower damper settings train stroke rate and aerobic efficiency, while higher settings build strength and power per stroke. These small adjustments make a big difference when it comes time to test your 2K and help you build build strength & efficiency.
Designed for All Athletes of All Levels
Whether you’re a CrossFitter, hybrid athlete, or just someone looking to improve your rowing performance, this program is structured to deliver results without overwhelming your regular training routine.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
2–3 sessions per week (aerobic, anaerobic, and power output focus)
Delivered through TrainHeroic
All through an app.
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1 - TEST
Primer
A
5 Sets 200m/150m Row Rest 1:00 Between Increase Intensity Across Sets Your final row on these primer's should be at your hopeful/projected 2k pace! Rest as needed Then
Conditioning
B
2km Row
2,000m Row Time Trial
FAQs
What is RPE? How do I gauge this effort?
Why do you use RPE and not Paces?
The low RPE efforts don’t feel very intense. Is that normal?
Can I work this row program into my normal training? How?
How is this program structured?
Why do you program some sessions with specific damper settings?
RPE is Rate of Perceived Exertion, a 1–10 scale of effort. 1 = very easy, 6 = aerobic and repeatable, 7–8 = threshold where it hurts, 9 = near max, 10 = all-out.
RPE adjusts for recovery and fatigue. Some days you feel fresh, others drained. Using RPE lets you scale effort daily for safe, effective progress instead of forcing paces.
Yes. Low RPE builds your aerobic base and improves technique. These “easy” efforts prepare you to perform better in time trials and harder sessions.
Yes. Best results come from separating rowing from lifting or metcons. This lets you focus, recover better, and maximize progress in each session.
The 8-week plan builds volume and intensity gradually. Each week includes aerobic (base) and anaerobic (power/threshold) sessions, with a power output session every other week.
Low damper = faster strokes, aerobic effect. High damper = more power per stroke, strength focus. Both settings train different parts of performance.
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