I remember when I was a kid, my dad took me out on the lake in a rowboat.
After he got us out there he told me it was my turn to row. Once I got the technique down and got us moving, I realized something pretty quickly…
Rowing is hard work!
Of course, as a 10-year-old kid, I was too young to appreciate the workout I got from rowing and I much preferred a boat with a motor. My dad would often go out rowing, though. Now I know why. It’s a killer workout.
Fast-forward to today, and you almost never see anyone rowing a boat except in the movies. There are kayakers galore but that is not the same as rowing.
Nowadays, just about the only rowing people do so on a rowing machine. The rowboats are a thing of the past, but you can still get an awesome rowing workout, even in the comfort of your own home or CrossFit gym, without having to worry about your boat capsizing.
In this article, we will give you a bunch of CrossFit rowing workouts that will help take your cardio to the next level.
In an old-style rowboat, the rowing would crush your back and biceps, I remember mine feeling like rubber after rowing with my dad.
Today’s rowing machines get the legs involved as well, with a seat that slides back and forth with each row.
Not to mention, rowing is a killer cardio workout.
This makes me think about those old Viking ships that had all the guys rowing the ship. They had to have all been in great shape, no wonder they were able to pilage so much.
How to Row on a Rowing Machine
Of course, you can just wing it and likely do ok but if you want to really be a rowing beast and go next level you will have to get your technique down at some point. Here is how it is done.
Sit on the rower, grab the handle with your knees bent and chest up. In one powerful motion, press through your heels and extend your legs and body. Then pull the handle back with your arms, so it finishes just above your belly button. Make sure not to lean back further than 30 degrees. You then extend the arms, move forward at the hips, and rebend the knees to the catch position.
I’ve attached a video below to give you a better idea of what going rowing form looks like. This 38-second video is well worth the watch.
Hard to believe it has taken us this long to get to a Her WOD.
This workout is named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
For time:
1 mile Run
2,000 meter Row
1 mile Run
Pace yourself.
#18 The Gut Buster
This WOD was developed by CrossFit Mayhem
For time:
150 Sit-Ups
1000 meter Row
150 Sit-Ups
Conditioning and core work together in perfect harmony.
Here we have another Hero WOD and this one is no joke.
Ned is named after Special Agent Nathan “Ned” Schuldheiss of Newport, Rhode Island, he was assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died November 1, 2007, in Iraq from wounds sustained from an improvised explosive device that struck his vehicle.
For time:
11 Back Squats – load the bar with the equivalent to your own bodyweight
1,000 meter Row
# 20 Andrew Desperito
This Hero WOD is named after Andrew Desperito, FDNY, Engine 1, who was killed on September 11, 2001.
For time:
2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row
I’ve never done this workout but it looks brutal.
#21 Michael D’Auria
This Hero WOD is done to honor Michael D’Auria, FDNY, Engine 40, who was killed on September 11, 2001. He had only been on the job for 9 weeks.
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
#22 The Finisher
For Time
2,000 meter Row
Every 2 minutes, perform: 15 Sit-Ups
This one is just brutal, you have been warned.
#23 Chipper Jones
Pace yourself with this chipper or you will be in trouble.
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
#24 Mayhem
This one is another workout from CrossFit Mayhem
For Time:
250/200 Meter Row
10 Burpees
#25 HIIT Rowing Workout
For our last workout on the list we are going to give you a fat burning hiit workout.
10 rounds
1-minute rowing
1-minute rest.
This one is good for those that are short on time as well, only 20 minutes total.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
