7 Tough Rowing Workouts for Crossfitters

7 punishing workouts to help you row your way to a bigger engine.

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


Check out this article if you want to work on your rowing technique. 

How to Improve Your Rowing Technique for Crossfit

Throwback to 2 Lifting PRs in a Row for Sara Sigmundsdottir!

Sam Briggs and Sara Sigmundsdottir Penalised 60 Places and Will Lose Prize Money in Team Series

About The Author

I was born in Bratislava, Slovakia. Here I also got my journalism degree. Writing is my biggest passion as well as dancing, specifically dancehall. I keep myself fit in the gym on daily basis. I´ve moved to Berlin, Germany to become a trainee at BOXROX magazine. I got a great opportunity to develop my writing skills and get to know more about crossfit and everything what comes with it.


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