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6 Rowing Workouts

Interested in more workouts? Feel free to check out our assault bike and track running workouts as well.

Workout 1

8 Rounds

Row 500m

Rest 1:30 between rounds.

Athletes Notes: Start with 60% effort (easy) and increase intensity every round, aiming for negative split times.

Round 1: 2 minutes
Round 2: 1 minute 57 seconds
Round 3: 1 minute 55 seconds
Etc.

Suggested warm up:

Row 5 minutes at 60% effort (easy)

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Workout 2

4 Rounds

Row 750m at 70% effort (moderate)
Row 500m at 80% effort (hard)
Row 250m at 90% effort (very hard)

Rest 3 minutes between rounds.

Athletes Notes:

Suggested warm up:

Row 100m at 60% effort (easy)
Row 100m at 70% effort (moderate)
Row 100m at 60% effort (easy)
Row 100m at 80% effort (hard)
Row 100m at 60% effort (easy)
Row 100m at 90% effort (very hard)

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Workout 3

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)

Rest 4 minutes.

10 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 40% effort (recovery)

Athletes Notes:

Suggested warm up:

Row 5 minutes increasing in effort, from 60% effort (easy) pace to 80% effort (hard) pace.

Suggested cool down:

Row 5 minutes at 40% effort (recovery)

Workout 4

5 Rounds

Row 2 min at 60% effort (easy)
Row 2 min at 80% effort (hard)

No rest between intervals or rounds.

Athletes Notes:

Suggested warm up:

Row 2 minutes at 60% effort (easy), followed by:

2 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 60% effort (easy)

Suggested cool down:

Stretching and mobility work.

Workout 5

3 Rounds

Row 5 x 250m at 90% effort (very hard)

Rest 30 seconds between intervals.

Rest 1 minute between rounds.

Athletes Notes: 

Anaerobic sprint session. The workout is 3 rounds, each round consisting of 5 intervals at 250 meters each.

Suggested warm up:

Row 5 minutes at 60% effort (easy), followed by:

3 Rounds

Row 30 seconds at 80% effort (hard)
Row 30 seconds at 60% effort (easy)

Suggested cool down:

Row 5 minutes at 60% effort (easy)

Workout 6 Mixed Modal Bonus Workout

8 Rounds

Row 15/12 Calories
10 Lateral Over Rower Burpee

Athletes Notes: The first calorie number is (15) is for males and second (12) is for females.

Suggested warm up:

Row 5 minutes at 60% effort (easy)
Every minute get off the rower and perform 5 over the rower burpees.

Suggested cool down:

Stretching and mobility work.