Rowing workouts are a great way to build your engine and test your mental toughness. As a skill rowing is essential for CrossFit, as it is featured in so many WODs. These workouts will help you to test out your skill over a variety of different intensities, heart rate levels and distances.
Run-Row Workout
2 Rounds:
- 1,5 mile Run
- 1500 m Row
20 min Fat Burning Rowing Workout
10 rounds
- 1 minute rowing
- 1 minute rest.
Make sure there is intensity in your rowing, keep it around 85% effort for the whole minute.
Row/Push up Workout¹
- Row 1,000 meters
- 20 hand-release pushups
- Row 750 meters
- 30 hand-release pushups
- Row 500 meters
- 40 hand-release pushups
- Row 250 meters
- 50 hand-release pushups
Do the push ups immediately after the row. Rest as needed between rowing sessions.
Rowing Workouts – “Jackie”
For time:
- 1000 m Row
- 50 Thrusters 45
- 30 Pull-ups
Chipper Rowing Workout
- 50 air squats
- 25-calorie row
- 40 Russian kettlebell swings
- 20-calorie row
- 30 situps
- 15-calorie row
- 20 pushups
- 10-calorie row
- 10 burpees
Timed Row Interval Workout
- Row 10 x 2 min
- 30 sec rest between each piece
Rowing Workout from Samantha Briggs
For time:
- 150 Air squats
- 2000 m Row
- 150 Air squats
¹http://www.mensfitness.com/training/workout-routines/5-rowing-workouts-get-you-ripped
Check out this article if you want to work on your rowing technique.
How to Improve Your Rowing Technique for Crossfit
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