Rowing Workouts for Next Level Conditioning

These Rowing workouts will help you to increase your cardiovascular endurance, general conditioning and mental toughness.

How to Row

Rowing Workouts

Scroll through and find the right workout for you.

Workout 1

For Time

• 1 mile Run
• 2,000 metre Row
• 1 mile Run

Workout 2

Emom

• 1-10 cal row
• 2-10 cal ski
• 3-10 cal bike (flywheel bike)
• 4-1 min rest

Add one calorie after every round. When you have reached and done 20 cals then the workout is over. Every calorie that you did not do, will convert in to burpees. So, if you skipped the last round, you will need to do 60 burpees. If you have consitently missed 2 burpees in the last 3 rounds it will convert in 18 burpees.

The strategy is to slowly increase the speed after each round. Try to really take your time in the first few rounds.

Workout 3

6 Rounds for Total Reps in 23 minutes

• 1 minute of Rowing (for calories)
• 1 minute of Burpees
• 1 minute of Double-Unders
• 1 minute Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.

Workout 4 – Jackie

For Time

• 1,000 metre Row
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

Complete the work in the order written: 1,000 Metre Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Good Times for “Jackie”

– Beginner: 10-12 minutes

– Intermediate: 7-10 minutes

– Advanced: 6-7 minutes

– Elite: <6 minutes

Tips and Strategy

To achieve a “Jackie” time of 10 minutes or less, the Row must be at 85%-90% of your fastest 1K Row pace and the Thrusters and Pull-Up reps need to be either unbroken or completed in a few big sets. If you can’t go unbroken yet, try one of these rep schemes:

Thrusters: 25/15/10 or 13/13/12/12

Pull-Ups: 15/10/5 or 8/8/7/7

If you don’t know your 1K Row pace, you’ll want to figure that out before trying this workout. Beginners may aim to complete the row in 4:00-4:30; intermediate athletes may aim for something closer to 3:15-3:30.

Intended Stimulus

The intensity of “Jackie” is high. The combination of a fast 1K Row, and unbroken or large sets of Thrusters and Pull-Ups should prove to be a major cardiovascular challenge. The load should feel light on the Thrusters. The volume of Pull-Ups should be low enough to where you can get most (if not all) of the reps done in one set. The only time you should truly rest during “Jackie” is when you’re done with the workout.

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Reduce the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.

Scaling Options

Intermediate

For time:

• 1,000 metre Row
• 50 Thrusters (35/22 lb)
• 30 Pull-Ups

Beginner

For time:

• 800 metre Row
• 35 Thrusters (22/12 lb)
• 20 Ring Rows

Workout 5 – Fight Gone Bad

3 Rounds for Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

How do you perform the “Fight Gone Bad” workout?

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

How do you score the “Fight Gone Bad” workout?

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?

– Beginner: 150-250 reps

– Intermediate: 250-350 reps

– Advanced: 350-450 reps

– Elite: 500+ reps

What are the best tips and strategy to use for the “Fight Gone Bad” workout?

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

What is the intended stimulus for the “Fight Gone Bad” workout?

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

How do you scale the “Fight Gone Bad” workout?

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner

Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box

Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Workout 6 – Sixy

20 min AMRAP

• 6 DB Alt Arm Snatch
• 6 Burpees
• 6 KB Russian Swings
• 6 Lunges
• 6 H/R Push ups
• +6 Cal Row

Your goal here is to work though the task of 6 reps for each of the 5 movements with the 6th movement the Cal Row increasing by 6 cal per round

Score is total reps + cals in 20 min

Workout 7

For Time

Round 1:

• 1,000 metre Row
• 1 mile Assault Air Bike
• 200 Single-Unders

Round 2:

• 750 metre Row
• 0.8 mile Assault Air Bike
• 150 Single-Unders

Round 3:

• 500 metre Row
• 0.6 mile Assault Air Bike
• 100 Single-Unders

Round 4:

• 250 metre Row
• 0.4 mile Assault Air Bike
• 50 Single-Unders

Workout 8 – 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 workout 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)

Workout 9

Five Tabatas in 24 minutes

• Tabata Row
• Tabata Air Squats
• Tabata Pull-Ups
• Tabata Push-Ups
• Tabata Sit-Ups
• 1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

Rowing Workouts 10

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 Workouts 11

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 Workouts 12

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 the workout

– 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 this.

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, the workout 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 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)

Rowing Workouts 13

For Time

• 100 calorie Row
• 100 calorie Ski Erg
• 100 calorie Assault Air Bike

Every 2 minutes, perform:

• 7 Burpees

Perform the 7 burpees at the two-minute mark, and every two minutes after that (but not at the start of the workout).

Rowing Workouts 14

6 Rounds For Time

• 6 Front Squats (50/35 kg)
• 6 Pull-Ups
• 6 Bench Presses (80/60 kg)
• 6 Deadlifts (80/60 kg)
• 6 Barbell Rows (60/40 kg)
• 6 Shoulder-to-Overheads (30/20 kg)

Rowing Workouts 15

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 Workouts 16 – 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 Workouts 17

AMRAP in 20 minutes

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats
• 20 calorie Row

Rowing Workouts 18 – 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.

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

Rowing Workouts 19

4 Rounds for Time

• 6 Man Makers (2×50/35 lb)
• 27 Sit-Ups
• 93 second Plank Hold
• 463 metre Row

With a running clock, complete 4 rounds of the prescribed work in the order written as fast as possible (“For Time”).

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

Rowing Workouts 20

For Time

• 100 calorie Row
• 75 Thrusters (45/35 lb)
• 50 Pull-Ups
• 75 Wall Ball Shots (20/14 lb)
• 100 calorie Row

With a weight vest (20/14 lb)

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

Score is the time on the clock when the last 100 calorie Row is completed.

Workout 21

For Time

Buy-In:

• 31 calorie Row

Then,

• 31 Dumbbell Curls (2×45/25 lb)
• 31 Sit-Ups
• 31 Dumbbell Floor Presses (2×45/25 lb)
• 31 Walking Lunges
• 31 Dumbbell Deadlifts (2×45/25 lb)
• 31 Push-Ups
• 31 Dumbbell Goblet Squats (45/25 lb)
• 31 Double-Unders
• 4 Burpees at the top of each minute (starting after the row)

Starting after the row buy-in, perform 4 burpees at the top of each minute. If the row is completed in 1:00 or less, do the first four burpees at the 1:00 mark. If the row is completed at 1:01 or later, do the first four burpees at the next minute (eg: 2:00). Do the Dumbbell Curls left/right together (not alternating).

Score is the time on the clock when the last set of Double-Unders is completed.

Workout 22

For Time

Buy-In:

• 2,000 metre Row

Directly into:

• 29 Burpees
• 54 Dumbbell Snatches (22.5/15 kg)
• 29 Pull-Ups
• 54 Push Presses (40/30 kg)
• 29 Deadlifts (100/60 kg)
• 54 Walking Lunges
• 29 Push-Ups
• 54 Air Squats

Cash-Out:

• 2,000 metre Row

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

Score is the time on the clock when the cash-out is completed.

Workout 23 – Fortitude by Ben Bergeron

Alternating Minutes for 15 Rounds in 30 minutes

• Even Minutes: 15/12 Calorie Row
• Odd Minutes: 15 Burpees

Athletes alternate between calories on the rower and burpees each minute, every minute on the minute (EMOM). They will have the whole first minute to complete a 15/12 Calorie Row, then rest until the top of the next minute. Then they have the whole next minute to complete 15 burpees.

Tips and Strategy

Finding a steady pace to stick to for the majority of this workout is the name of the game. The difficulty will undoubtedly increase in the later rounds, but being able to stay calm and keep the heart rate down in the earlier rounds will better guarantee success in the second half of this thirty minute effort.

Quick transitions to and from the rower gain back precious seconds and allow athletes to work for the full minute each round. Fast is smooth, smooth is fast.

Scaling

These numbers are meant to be challenging, but ideally something that athletes can complete between 45-50 seconds each round.

Some modification options would be to bring the rep numbers down to somewhere between 10-15, to make each minute :45 seconds on and :15 seconds off, or to bring down the total number of rounds. It is better to pick a modification from the beginning and stick to it than it is to modify in the middle of the workout.

Workout 24

3 Rounds for Time

• 1,000 metre Row
• 50 Burpees
• 50 Box Jumps (24/20 in)
• 800 metre Run

Workout (Partner) 25

For Time

• Partner 1-8x Thrusters (95/65) 8x Bar Facing Burpees
• Partner 2-Max Cal Row

-Accumulate 200 calories as fast as possible

This partner workout includes 3 movements that have been known by athletes to spike the heart rate. The row may be the only place to “hide” in this workout. Faster pairs can push hard on the rower and be a little more deliberate with the other two movements to allow the rowing athlete to settle in and accumulate more calories.

Beginners can scale down the thrusters to light dumbbell thrusters and reduce the overall calorie count to 50-75.

This workout is good for a class setting and should be scaled so athletes can keep moving steadily without long breaks. A reasonable time cap would be 15-20 minutes. Faster pairs could finish in under 15 minutes.

Workout (Partner) 26

For Time (with a Partner)

• 4,000/3,000 metre Row

While Partner A Rows, Partner B completes AMRAP of:

• 5 Toes-to-Bars
• 10 Wall Ball Shots (20/14 lb)
• 15 Push-Ups

Partners switch as necessary

With a running clock, complete the 4,000/3,000 metre Row as fast as possible (“For Time“). While Partner A Rows, Partner B completes as many rounds and repetitions as possible (“AMRAP“) of 5 Toes-to-Bars, 10 Wall Ball Shots, and 15 Push-Ups.

Switch as necessary and pick up where the other partner left off.

If one partner is male and the other is female, use 3,500 metres for the Row distance.

Score is the time on the clock when the Row is completed and the total number of rounds and repetitions completed of the AMRAP portion of the workout.

Workout (Partner) 27

For Time (with a Partner)

• 5,000 metre Row
• 50 Front Squats
• 60 Box Jumps

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.

Workout (Partner) 28

For Time (with a Partner)

• 2,000 metre Row
• 100 Deadlifts (bodyweight)
• 50 Thrusters (43/30 kg)
• 1,000 metre Row
• 100 Hand-Release Push-Ups
• 50 Pull-Ups
• 500 metre Row
• 100 AbMat Sit-Ups
• 100 Wall Ball Shots (20/14 lb)

With a running clock, perform the work as written as fast as possible. One partner works while the other rests (you-go-I-go style). Partition the work between partners as needed.

Score is the time on the clock when the last Wall Ball Shot is completed.

Movement Standards

Overhead-Touch Push-Up requires the athlete to perform a hand-release push-up (aka: Press-Up), in which the chest is on the ground and hands are released from the floor, and athlete touches both hands together behind the head.

With hands back on the floor, push up with arms fully extended and core tight to complete one rep.

Workout (Partner) 29 – Panic Breathing

For Time (with a Partner)

• 500-400-300-200-100 metre Row (each)
• Partner Holds Kettlebells in Rack (2×24/16 kg)
• 5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between partners, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Perform each row at maximum intensity while the other partner “rests” with two Kettlebells in rack position. The “resting” partner will rack the Kettlebells at the beginning of their partner’s row and may un-rack them after the row is completed.

Unracking of kettlebells before the end of the row results in a 5 Synchronized Burpee penalty for every offense, to be paid at the end of the workout. If the Kettlebells drop, the rowing partner must stop rowing until the Kettlebells are re-racked.

Workout (Partner) 30 – Make Up/Break Up

Two Parts (with a Partner)

Part A: “The Break Up”

EMOM for As Long As Possible:

• 1st minute: 1 Push Press (125/85 lb) + 1 Burpee
• 2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
• 3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees
• etc…

10 minute Rest

Part B: “The Make Up”

6 Rounds (alternating*) for Time of:

• 5 Squat Cleans (125/85 lb)
• 10 Pull-Ups
• 200 metre Row

*One partner completes a round while the other performs a Max L-Sit, then rests.

Complete part A together, rest exactly 10 minutes, then start Part B together. Score each part separately.

For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.

For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration L-sit then rest). Resting partner will have one attempt to max L-sit (for time) at any point during their rest period. L-sit must be done by placing both hands on 45-lb bumper plates and lifting both feet off the floor with straight legs.

Cumulative l-sit time (for both partners – all six rounds) is deducted from the overall time of Part B to determine score.

TRX Workouts

Front Squat Workouts

Renegade Rows Workouts

Fat Burning Workouts

Rope Climb Workouts

Burpee Workouts

Pistol Squat Workouts

Rowing Workouts

Wall Ball Shots