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10 Best Engine Building Rowing WODs

These Rowing WODs will help you build better endurance and skill on the rowing machine.

Rowing WODs 8 – Chuck Heavy

For Time

  • 1 mile Row
  • 100 Push-Ups
  • 1 mile Run
  • 100 Thrusters (45/35 lb)
  • 1 mile Row

With a running clock perform the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last 1-mile Row is finished.

For the Thrusters, use an empty Barbell.

Rowing WODs 9 – The Hateful Eight

8 Rounds for Time

  • 8 Push-Ups
  • 8 GHD Sit-Ups
  • 8 Air Squats
  • 8 Pull-Ups
  • 8 Deadlifts (95/65 lb)
  • 8 Hang Power Cleans (95/65 lb)
  • 8 Shoulder-to-Overheads (95/65 lb)
  • 8 calorie Row

With a running clock, complete 8 repetitions of each movement in the order written for 8 rounds, as fast as possible.

Score is the time on the clock when the Row in the 8th round is completed.

Tips and Strategy

Because of the small sets of 8 repetitions for each movement, the transitions give athletes frequent built in rest. Intermediate to advanced athletes should be able to complete the workout in 20-30 minutes.

Aim to do all sets unbroken until you get to the barbell. Aim to do all three barbell movements unbroken, without putting the barbell down each round.

Scaling Options

Beginner athletes may consider reducing the total number of repetitions (eg: by reducing the number of rounds), reducing the load on the barbell, and/or substituting scaled movements for Pull-Ups and GHD Sit-Ups.

Beginner

4 Rounds for Time

  • 8 Push-Ups
  • 8 Sit-Ups
  • 8 Air Squats
  • 8 Band-Assisted Strict Pull-Ups
  • 8 Deadlifts (75/55 lb)
  • 8 Hang Power Cleans (75/55 lb)
  • 8 Shoulder-to-Overheads (75/55 lb)
  • 8 calorie Row

Rowing WODs 10 – Death Row

EMOM in 20 minutes

  • Odd minutes: 20 calorie Row
  • Even Minutes: 15 Burpees

On a 20-minute clock, perform the prescribed work every minute on the minute (EMOM). For the odd minutes, the prescribed work is 20 calorie Row. For the even minutes, 15 Burpees are the prescribed number of reps.

However, Jason Khalipa mentioned in the video to check how many calories and burpees you can complete in 50 seconds, then perform the same number of reps in the succeeding rounds.

Score is the total number of repetitions completed before the 20-minute clock stops.

Rowing WODs

If you enjoyed these Rowing WODs then try these Assault Bike or HSPU WODs.

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