The Six Week Consistency Challenge
Build the habit. Build confidence. Keep showing up.
The 6-Week Consistency Challenge is a supportive, follow-along rowing challenge designed to help you make rowing a regular, sustainable part of your life.
This isn’t about pushing harder or chasing numbers.
It’s about turning up consistently, building confidence in your stroke and creating momentum that lasts beyond the six weeks.
You row alongside Alex in every session - no planning, no pressure, just purposeful time on the rowing machine.
What this challenge is about
Consistency is where progress really happens - but it’s also where most people struggle.
This challenge is designed to help you:
Remove the friction around starting
Build a positive, repeatable rowing habit
Develop confidence through regular practice
Improve fitness and skill without overwhelm
By focusing on showing up regularly, everything else begins to fall into place.
How the challenge works
6-week guided challenge
3 rowing sessions + 1 stretching session per week
Follow-along video sessions throughout
A carefully planned progression that builds week by week
You row alongside Alex in every session
Sessions are designed to be manageable, supportive and achievable - so consistency feels possible, even on busy weeks.
What you’ll gain
By the end of the 6 weeks, you can expect:
A more consistent rowing routine
Greater confidence on the machine
Improved fitness and basic strength
A calmer, more positive relationship with training
The satisfaction of following something through
Many people find this challenge becomes the foundation they return to whenever consistency starts to slip.
Who this challenge is for
The 6-Week Consistency Challenge is ideal if you:
Struggle to keep rowing regular
Want structure without intensity pressure
Are getting back into routine after time off
Feel overwhelmed by longer or more advanced programmes
Want rowing to feel supportive, not stressful
Whatever your experience level, the focus is always on progress through consistency, not perfection.
Not a plan. Not a PDF.
This isn’t a written schedule or checklist.
Every session is delivered through follow-along video workouts, with Alex Gregory, double Olympic gold medallist, rowing alongside you throughout the challenge.
You simply show up, press play and row.
Challenge overview
6-week consistency challenge
24 total sessions
3 rowing + 1 stretching session per week
Follow-along video format
Buy once, return to anytime
Overview of The Six Week Consistency Challenge
“This challenge helped me finally make rowing a habit.
The sessions felt manageable, the structure removed all the thinking and I actually looked forward to getting on the machine again.”
- Helen
Frequently Asked Questions
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No. This challenge is designed to meet you where you are.
Sessions are manageable and progress gradually, making it suitable whether you’re newer to rowing, returning after a break or rebuilding routine.
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Session lengths vary, but they’re designed to fit comfortably into real life. The focus is on consistency rather than long or exhausting workouts.
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No. While the challenge is designed as a 6-week structure, you can move through it at your own pace and return to sessions whenever you need to rebuild consistency.
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No. All sessions are on-demand, follow-along video workouts, so you can row whenever it suits your schedule.
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No. The challenge is delivered entirely through follow-along video sessions, with Alex rowing alongside you in every workout.
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You’ll need access to a rowing machine. No additional equipment is required for the rowing sessions. A mat is useful for the stretching sessions, but not essential.
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Many people move on to another programme such as The Rhythm Programme or repeat the challenge whenever they want to re-establish routine.
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Yes. The 6-Week Consistency Challenge is included at no extra cost with an active Mind Body Row membership. You can also purchase it as a standalone, buy-once programme.