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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.

Aerobic Builder: Rowing Program

The 12-Week Rowing Program trains aerobic energy systems to make sure you’re prepared for any task, or any workout that comes your way. Build your aerobic capacity the right way. Don’t let your ‘Engine’ be your limiting factor in your training.