Frequently Asked Questions
Our Sweat Life episode provides a great overview of the Throwback experience, but below are some other questions you might have...
WHAT'S WITH THE OLD SCHOOL VIBE?
Along with rowing, which can burn over 800 calories per hour, workouts incorporate efficient exercises that have been around for decades. Compound strength and cardio movements like squats, push-ups, pull-ups, burpees, rope jumps and ball slams that anyone can do and have stood the test of time because they are tremendously effective. You won't be doing any isolation movements like the biceps curl because we feel that working one muscle at a time takes too long and does not mimic the types of movements you use in other sports and in everyday life.
Also, with many of our workouts, you'll be part of a team and may feel like you're back at recess, playing on a high school sports team, or even at a college dorm party (We have a fitness 'flip cup' game). We'll get creative with the old school exercises but won't waste your time with any fancy gimmicks.
WHY ARE WORKOUTS 45 MINUTES INSTEAD OF AN HOUR?
You don't need an hour to get an awesome workout. In fact, many long workouts require you to operate at a lower intensity and rely on your body's aerobic system. But when you push yourself harder within a shorter time period, your anaerobic system will be more actively engaged which means that in addition to burning calories, you'll be building muscle. High intensity training has been demonstrated to increase your body's afterburn effect... Translation: after a Throwback session, you'll continue to burn fat for much longer after the workout than if you exercised for longer at a lower intensity. Pretty cool, right? There’s a lot more science behind this but we recommend just seeing for yourself.
WHAT MUSCLES WILL I WORK?
All of them. Rowing engages 23 muscle groups and is 60% legs, 20% core and 20% arms. The off-the-rower exercises will also be full body, strength building movements that will also make your lungs feel cashed. Don't worry, there will be plenty of core and ab work too.
WHERE CAN I TAKE A THROWBACK CLASS?
Our studio is located on Fifth Avenue between 31st and 32nd Streets. The address is:
303 Fifth Avenue, Suite 207
New York, NY 10016
WHAT ARE YOUR PRICES?
Please check out the pricing tab in our website.
DO I NEED ROWING EXPERIENCE OR SOME MINIMUM LEVEL OF FITNESS?
No. Anyone can try Throwback. Our classes include an introductory tutorial on the proper rowing technique, but we'd also encourage you to watch this video created by Concept2, the manufacturer of the rowers we use, which provides a terrific overview of the proper technique.
We also provide demonstrations of the exercises performed off the rower, which are typically twists on old school bodyweight exercises that most people have done before, and sometimes with added weight. We don't incorporate heavy, technical lifts like the deadlift, clean or snatch.
The exceptions are a Varsity or CWOW class. Please do not sign up for one of these if you have never used a rower or are new to fitness classes in general. It takes away from the experience of others in the class. Please sign up for a regular Throwback class instead.
WHAT IS A TYPICAL CLASS LIKE?
Class includes rowing instruction, warm-up and 2 workouts - phys ed and recess. The phys ed workout consists of individual or partner rowing sprints and bodyweight circuits. The recess portion is a team workout, often modeled after a game (basketball, baseball, dodgeball, flip cup, etc.) that will channel your youth with feelings of competition and camaraderie... We end each class with some light stretching and you should be out the door 45 minutes after you walked in.
WHAT TYPES OF CLASSES DO YOU OFFER?
Check out our Class Options page here.
HOW DIFFICULT IS A THROWBACK CLASS?
It depends on how hard you want to work. 60% of survey respondents say that our class pushes them harder than most workouts and 30% say that it is challenging enough to where they know it was effective. About 3% have said class was too easy but we think they could have pushed themselves a little harder!
If you're looking for something really intense, try our Varsity class. It's a similar structure to the normal class, but features more technical dumbbell and kettlebell movements such as the clean and press, snatch, and man-maker. We recommend you take at least two prior Throwback classes before registering for Varsity.
DO YOU PLAY THROWBACK MUSIC TOO?
WHAT DO I NEED TO BRING?
Just your gym clothes and a bottle of water.
DO YOU HAVE SHOWERS?
Sorry, we don’t have showers at our current spot.
WHAT IS YOUR CANCELLATION POLICY?
Throwback Fitness upholds a strict cancellation policy. We require 24 hours notice for all classes. Clients who cancel after the early cancellation window will be considered a late cancel and the class will be deducted from their class series. To cancel, please do it online at our MindBody site: view « My Schedule » under « My Info » tab. You will find a cancel link next to each class.