10 Best Engine Building Rowing WODs

Rowing WODs 4 – Zeus

3 Rounds for Time

• 30 Wall Ball Shots (20/14 lb)
• 30 Sumo Deadlift High-Pull (75/55 lb)
• 30 Box Jump (20 in)
• 30 Push Presses (75/55 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squats (Bodyweight)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Take the Back Squats from a rack.

Score is the time on the clock when the last round of Back Squats is completed.

Tips and Strategy

This chipper WOD is a long grind. Break up the reps into small, manageable sets from the beginning to avoid burnout.

Be aware that the crux of this workout is round 2 and be prepared for the impending mental toughness test. Make sure the workout is written in big letters and is easily seen as to not waste time trying to see what movement comes next.

Intended Stimulus

This Hero WOD should feel both mentally and physically exhausting. The load on all movements should feel pretty light, with the exception of the Back Squat—that should feel moderate. With the huge variety of movements, high volume, and light loads, the athlete should feel breathless from the beginning of the workout—this is a cardiovascular test.

Scaling Options

Begin by scaling the load and/or skill level of the movements (see: Box Jump Scaling). From there, as needed, scale the volume so there’s no need for big, long rest breaks. Take care not to scale too much volume out of “Zeus”— the benefit is in the grind.

Beginner A

3 Rounds for Time

• 30 Wall Ball Shots (14/10 lb)
• 30 Sumo Deadlift High-Pull (45/35 lb)
• 30 Box Jump (12 in)
• 30 Push Presses (45/35 lb)
• 30 calorie Row
• 30 Push-Ups
• 10 Back Squats (45/35 lb)

Beginner B

3 Rounds for Time

• 20 Wall Ball Shots (14/10 lb)
• 20 Sumo Deadlift High-Pull (45/35 lb)
• 20 Box Step-Ups (12 in)
• 20 Push Presses (45/35 lb)
• 20 calorie Row
• 20 Knee Push-Ups
• 10 Back Squats (45/35 lb)

Rowing WODs 5 – Triple 3

For Time

• 3,000 metre Row
• 300 Double-Unders
• 3-mile Run

Scaling Options

Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner

For time:

• 1,000-m row
• 100 single-unders
• 1-mile run

Rowing WODs 6 – Recovery Day

3 Rounds, For Calories in 34 minutes

• 2 minutes Air Bike
• 2 minutes Rest
• 2 minutes Row
• 2 minutes Rest
• 2 minutes SkiErg
• 2 minutes Rest

One calorie equals one rep. Score is total calories.

Rowing WODs 7 – Christine

3 Rounds for Time

• 500 metre Row
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of Box Jumps is completed.

Good Score for “Christine”

– Beginner: 15-20 minutes

– Intermediate: 12-14 minutes

– Advanced: 9-11 minutes

– Elite: <8 minutes

Tips and Strategy

This is a hamstring-intensive WOD, so be sure to prime your lower body for the movements. Warm-up exercises like Downward Dog, Inchworms, and Cossack Squats are perfect for a workout like “Christine.”

On the Box Jumps, take a few seconds to shake out your legs/get focussed prior to each set. Your legs will be wobbly and fatigued. Missing the jump and hitting your shins on the box is never fun.

Intended Stimulus

Overall, “Christine” should feel challenging and fun.

The Deadlift weight should feel moderate—not too heavy, not too light. The box height should feel very manageable. The most difficult/exhausting part of this WOD will be the Row.

By the 3rd round of rowing, your legs/lungs should be burning. But no big deal—it’s almost over by then!

Scaling Options

The volume in “Christine” is doable for most athletes.

Instead of reducing reps or metres, scale the Box height and/or Deadlift load as needed so you can get these two movements done in one or two sets. Unbroken Deadlifts should be the goal.

Beginner

3 Rounds for Time

• 500 metre Row
• 12 Deadlifts (1/2 Bodyweight)
• 21 Box Jumps (20/12 in)