Log in to BOXROX Pro

Brutal CrossFit Rowing Workouts to Build Mental Toughness and Conditioning

Time to get comfortable with the uncomfortable.

CrossFit Rowing Workouts are a great way to test and improve your mental fortitude, engine and ability to never give up.

Mental strength is a skill that can be trained, so approach these CrossFit rowing workouts with that in mind. Not only will they help you to get significantly fitter, they will also help you to improve your mental toughness.

CROSSFIT ROWING WORKOUTS – TIPS

Firstly watch the video below to brush up on your rowing skills.

Now dive into the following CrossFit rowing workouts and choose a selection that you would like to add into your training.

CROSSFIT ROWING WORKOUTS

BOAT RACE

  • 3 Rounds for Time
  • 500 meter Row
  • 400 meter Run

Rest 3 minutes between rounds

Score is total time (including rest) it takes to complete all three rounds.

Strategy: Speed on both the row and the run are important, but since the row comes first, a good starting place for athletes is to row right around their 2k row pace per 500 meters. If they are comfortable running quickly under fatigue, aim to go a few seconds faster than that pace. Whenever we row in a workout, we have to take into account the difference a few seconds makes in the grand scheme of what other movements are included. For example, rowing at a 1:35 pace vs. a 1:40 pace per 500 only results in a 5 second difference, but is quite a bit more difficult in the effort it takes to complete. With the run to follow, we want to make sure we balance out these two movements. If going 5 seconds slower on the row means they can go 10 seconds faster on their run, they will have a better overall time. Both movements are meant to be fast each round, especially with the rest included, but finding this balance will results in the best possible scores for individuals.

GLEN PENDLAY

  • For Time
  • 1,000 meter Row
  • 10 Ground-to-Overheads (135/95 lb)
  • 750 meter Row
  • 10 Ground-to-Overheads (135/95 lb)
  • 500 meter Row
  • 10 Ground-to-Overheads (135/95 lb)
  • 250 meter Row
  • 10 Ground-to-Overheads (135/95 lb)

Modifications

For Time (with a Partner)
2,000 meter Row
20 Ground-to-Overheads (135/95 lb)
1,500 meter Row
20 Ground-to-Overheads (135/95 lb)
1,000 meter Row
20 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)

TTTTD24

AMRAP in 35 minutes

From 0:00-30:00, perform:

  • Max Calorie Row

Then, from 30:00-35:00, perform:

  • Max Toes-to-Bars

Scaling

AMRAP in 35 minutes

From 0:00-30:00, perform:

  • Max Calorie Row

Then, from 30:00-35:00, perform:

  • Max V-Ups
crossfit rowing workoutsSource: Photo courtesy of CrossFit Inc

ROW 500m x2

  • 2 Rounds for Time
  • 500 meter max effort Row
  • 90 seconds Rest

The row 500m x 2 has the athlete performing two max effort 500m rows with 90-second rest between each while staying on the erg during rest.

ROW 60 MINUTES

  • Max Distance in 60 minutes
  • Row

The 60 minute row is 60 minutes to accumulate max distance on the rower in meters.

CROSSFIT ROWING WORKOUTS – TTTTD30

  • AMRAP in 10 minutes
  • 100 meter Row
  • 10 Box Jumps (24/20 in)
  • 200 meter Row
  • 20 Box Jumps (24/20 in)
  • 300 meter Row
  • 30 Box Jumps (24/20 in)
  • etc.

Add 100-meter row and 10 box jumps after each round.

Movement Standards

Row: Reset rower every round (no roll-over), hands remain on the handle until the distance is complete, RESET OWN ROWER⁣.

Box Jump: 2020 Open Standard (step-ups allowed / no corner steps / must extend hip and knee at top)

Scaling

No Scaled Version for this workout – all will do it as prescribed⁣.

*Please note: if you cannot perform the box jump safely, scale the height to something you can do. ⁣

CROSSFIT ROWING WORKOUTS – TRUE GRIT

For Time

  • 2,000 meter Row

At 1-minute mark, begin:

  • Death by Thrusters (95/65 lb)

With a running clock start the row. At the 1-minute mark get off the rower and do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

German-throwdown-RowingSource: German Throwdown

BEE STING

  • 3 Rounds for Time
  • 30/25 calorie Row
  • 30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

JERRY

  • For Time
  • 1 mile Run
  • 2,000 meter Row
  • 1 mile Run

SAN FRAN CRIPPLER

CROSSFIT ROWING WORKOUTS – NAUTICAL NANCY

  • 5 Rounds for Time
  • 400 meter Row
  • 15 Overhead Squats (95/65 lb)

MICHAEL D’AURIA

  • For Time
  • 10 Back Squats (225/155 lb)
  • 500 meter Row
  • 10 Back Squats (225/155 lb)
  • 400 meter Run
  • 10 Back Squats (225/155 lb)
  • 500 meter Row
  • 10 Back Squats (225/155 lb)
  • 400 meter Run

RONNIE HENDERSON

  • For Time
  • 20 Deadlifts (225/135 lb)
  • 500 meter Row
  • 10 Deadlifts (275/185 lb)
  • 500 meter Row
  • 5 Deadlifts (315/225 lb)
  • 500 meter Row
crossfit rowing workoutsSource: CrossFit Inc

CROSSFIT ROWING WORKOUTS – ANDREW DESPERITO

  • For Time
  • 2000 meter Row
  • 50 Thrusters (135/95 lb)
  • 2000 meter Row

DOUBLE TROUBLE

  • 21-15-9 Calories for Time
  • Assault Air Bike
  • Row

CROSSFIT ROWING WORKOUTS – ROWING IN THE DEEP

  • For Time
  • 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
  • Calorie Row
  • Burpees

WHO IS ELANOR CAMPBELL

  • For Time
  • 100 meter Row
  • 800 meter Run*
  • 200 meter Row
  • 300 meter Row
  • 400 meter Row
  • 500 meter Row
  • 600 meter Row
  • 700 meter Row
  • 800 meter Row
  • 900 meter Row
  • 1,000 meter Row
  • *Run 800m after every row distance.

Set your rower to your damper setting of choice. Row 100m the first round, and every round after add 100m to the row distance. After every row distance, including the final distance of 1000m, run 800m.

Score is the total time.

Scaling

Athletes may scale the run distances in between to shorter lengths (600,400,200,100m etc) or if the athlete cannot run, they can do 1:1 work to rest intervals on the rower.

THE DUFF BROS

Choose One of the Following for Time

Option 1:

“Sniff”

  • 30-20-10 calorie Row
  • 9-7-5 Bar Muscle-Ups

Option 2:

“F*ckin’ Gonuts”

3 Rounds of:

  • 20 calorie Row
  • 7 Bar Muscle-Ups

Option 3:

“Tom Brady”

  • 12 Bar Muscle-Ups
  • 60 calorie Row
  • 9 Bar Muscle-Ups

The workouts include all of the same elements and reps, the goal is to choose one that you feel compliments your strengths that you can get through in 10 minutes or faster.

Score is total time to complete 1 one of the workouts.

CROSSFIT ROWING WORKOUTS – BIRD BOX

  • For Time
  • 5,000/4,000 meter Row
  • Every 4 minutes perform 20 Shoulder-to-Overheads (135/95 lb)

The athlete begins rowing until the 4:00 minute mark. The athlete gets off of the rower and performs 20 shoulder-to-overheads. After completing 20 reps, the athlete continues to accumulate meters on the rower. The workout is done when the athlete accumulates 5,000 m.

Scaling

Intermediate
For Time
3000 meter Row
20 Shoulder-to-Overheads (95/65 lb)*

*Perform every 4 minutes.

Beginner
For Time
2000 meter Row
12 Shoulder-to-Overheads (65/45 lb)*

*Perform every 4 minutes.

ROW TO HELL

  • For Time
  • 2,000 meter Row
  • 30 Devil Presses (2×50/35 lb)

Complete 2,000 meter row THEN 30 devil presses for time. The rower should count down from 2,000. Chest must touch the floor on the devil’s press and DBs must be locked out overhead to finish each rep. Clean and Jerks are NOT Allowed.

Scaling

For Time
2000 meter Row
30 Devil Presses (2×35/20 lb)

Image Sources

Related news