crossfit rowing workouts
Source: CrossFit Inc

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

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