Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • 2022 WSMHot
  • Workouts
  • Nutrition
  • Training
  • Exercises
  • News
    • Videos
    • Bodybuilding
    • Arnold Classic
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Cardio

CrossFit Rowing Workouts For Super-Fit Athletes

Row your way to supreme fitness and faster fat loss 

Ash, ACE, MSc

Written by Ash, ACE, MSc

Last Updated onSeptember 13, 2019

Crossfit Rowing

Crossfit Rowing

Rowing is one of the best cardio workouts you can do. It’s low impact which means it’s easier on your joints than running. It’s also a full-body exercise that will drive your heart and breathing rate sky-high, burning a whole lot of calories in the process. It’s these advantages that make rowing so popular and a cornerstone of many CrossFit workouts. 

To get the most from rowing, don’t just hop the nearest rower and just work out mindlessly. Instead, follow a structured workout that will challenge you.

Here are 6 CrossFit rowing workouts for super-fit athletes.  Not super-fit yet? Don’t worry; all of these workouts are scalable and can be adapted for beginner and intermediate exercises too! 

Crossfit Rowing

How to Row like a CrossFitter 

Rowing is easy to learn, but that doesn’t mean you can’t do it wrong. Improper rowing technique could lead to injury, especially for your lower back.

Don’t risk hurting yourself by rowing incorrectly. Follow these guidelines for comfortable, more effective CrossFit rowing workouts. 

#1- Sit on your rower, put your feet on the footplates, and adjust the foot straps, so they go across the broadest part of your foot. They should be snug but not too tight. 

#2- Grip the handle with an overhand grip. Hold it firmly but don’t try and crush it. 

#3- Start with your legs bent and your arms extended. Your arms should be level with the floor. Sit up tall and try not to round your lower back. Look straight ahead. 

#4- Push with your legs to get yourself moving. Your legs should do most of the work when you row. 

#5- As the handle passes over your knees, bend your arms and pull it into your abdomen. Don’t pull it into your chest or lean back excessively. Keep your elbows tucked into your sides. 

#6- Next, straighten your arms and then bend your legs. Slide forward into the starting position. 

#7- Repeat, repeat, repeat! Try to maintain a steady rowing rhythm. Keep your shoulders down and back, your wrists straight, and remember to brace your abs throughout. For further details on how to row correctly, please check out this video.  

 

CrossFit Tabata rowing workout 

Lack of time does not mean you can’t do a CrossFit rowing workout. In fact, despite being only four minutes long, this Tabata rowing workout will increase your aerobic and anaerobic fitness and trigger an all-day-long metabolism boost that will accelerate fat loss. 

Crossfit Row
Crossfit Row

Four minutes might sound easy but, done right, this could be the longest four minutes of your life!  Program your rower for eight intervals of 20 seconds work and ten seconds rest.

Turn up the resistance to the highest setting. When you are ready, hop on your rower and work as hard as you can for 20 seconds.

Do not hold back; this should be a sprint. Rest for 10 seconds and then go again. Try to cover the same distance as before. Keep going until you have completed all eight intervals. 

The CrossFit Viking rowing workout 

The Vikings knew a thing or two about fitness. After rowing their massive ships for hundreds of miles, they were still strong enough to leap from their boats and fight any defenders who tried to repel them. If you want to be fit like a CrossFit Viking, this is the workout for you!

The CrossFit Viking rowing workout involves four sets of rowing, each of which should be done at top speed. 

  1. 250 meters 
  2. 500 meters 
  3. 750 meters 
  4. 1000 meters 

Your rest period between each set should be the same as the length of time it took you to complete the previous set. For example, if you rowed 250 meters in 50 seconds, you get to rest 50 seconds before you row 500 meters. As the intervals get longer, so too do the rest periods. 

Rowing, push-ups, and squats CrossFit workout 

Just because you are using a rower for your workout does not mean you can’t add other CrossFit exercises into the mix. With this workout, you are going to combine rowing push-ups and squats for a total body workout that will build fitness and muscular endurance. 

Crossfit Squats
Crossfit Squats

Storm through the following sequence as fast as you can. Make a note of the total time it took you to finish this workout and then try and beat it next time. Treat this entire workout like a race! 

Row 1000 meters 

  • 20 push-ups 
  • 20 squats 

Row 900 meters 

  • 18 push-ups 
  • 18 squats 

Row 800 meters 

  • 16 push-ups 
  • 16 squats 

Row 700 meters 

  • 14 push-ups 
  • 14 squats 

Row 600 meters 

  • 12 push-ups 
  • 12 squats 

Row 500 meters 

  • 10 push-ups 
  • 10 squats 

Row 400 meters 

  • 8 push-ups 
  • 8 squats 

Row 300 meters 

  • 6 push-ups 
  • 6 squats 

Row 200 meters 

  • 4 push-ups 
  • 4 squats 

Row 100 meters 

  • 2 push-ups 
  • 2 squats 

 

Push-ups – squat down and place your hands flat on the floor, about shoulder-width apart. Walk your feet back until your body is straight. Brace your abs.

Pushups
Pushups

Bend your arms and lower your chest to within an inch of the floor. Push back up and repeat. If you can’t do full push-ups, bend your legs and rest your knees on the floor. 

Squats – Stand with your feet shoulder-width apart, toes turned slightly outward. Bend your knees and squat down until your thighs are parallel to the floor. Stand back up and repeat. Try not to round your lower back. 

Broken 5000-meter CrossFit Rowing workout 

5000 meters is a classic CrossFit rowing distance. It will challenge and develop your aerobic fitness as well as your endurance and determination.

Rowing 5000 meters in one go is tough for even an established rower. This workout breaks the distance down into more manageable chunks. 

Complete the following sequence, increasing your speed from one interval to the next. 

  • Row 2000 meters (slow and easy) 
  • Rest two minutes 
  • Row 1500 meters (medium speed) 
  • Rest 1 ½ minute 
  • Row 1000 meters (fast peed) 
  • Rest one minute 
  • Row 500 meters (flat out) 

Finished! 

Deck of cards CrossFit Rowing and Burpee workout 

Grab a deck of cards for this CrossFit rowing and burpee workout. Shuffle the cards and place them face down. Turn over the first card…

  • For red cards, do a set of rowing 
  • For black cards, do a set of burpees 

If you turn over a red card, row ten-times the number shown, e.g., eight of hearts = 80 meters. If you turn over a black card, do that many burpees, e.g., six of spades = six burpees. Give aces one and kings, queens, and jacks the value of 12 to keep things simple.  Keep going until you have completed all the cards or you run out of time.  

 

Row-run-row CrossFit workout 

This is an excellent CrossFit workout for developing cardiovascular fitness and increasing mental toughness. It’s also straightforward. Just storm through the following rowing and running distances as fast as you can. Move quickly from one exercise to the next; no sneaky rests!

Make a note of the total time you take to finish this workout and then try and beat it next time. 

  1. Row 2000 meters 
  2. Run 1500 meters 
  3. Row 1000 meters 

Whatever your fitness goal is, rowing will help you get there faster. It’s hard to think of another exercise that is so good for working your entire body.

Some people complain that rowing is boring. That’s probably because all they do is a row at the same speed and for the distance. That IS boring! Use these workouts to make rowing much more challenging and fun. 

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Cardio Workouts
Previous Post

Video: Cailer Woolam Annihilates 915lb/415kg Deadlift With No Belt!

Next Post

LIVE Stream 2019 Mr. Olympia Webcast Online!

Ash, ACE, MSc

Ash, ACE, MSc

Ash is a Certified Personal Trainer through the American Council on Exercise (ACE). She holds B.A. in biology from Rutgers, and M.S. in Exercise Science (Kinesiology) from CBU.

Recommended For You

2022 Syndicate Crown Crossfit Semifinals

2022 Syndicate Crown CrossFit Semifinals Results & Recap — Justin Medeiros and Mayhem Freedom Advances To Finals

The 2022 CrossFit Semifinals are well underway, as we saw the 2021 Fittest Woman on Earth®, Tia-Clair Toomey, claim her...

2022 Crossfit Semifinals

How To Watch 2022 CrossFit Semifinals 

The 2022 CrossFit Semifinals are set to take place in a format of 10 in-person competitions from May 20 -...

Mountain Climber Exercise

Mountain Climbers — How-To, Benefits, Muscles Worked, and Variations

Mountain climbers are a fun and challenging way to mix up your workouts, burn calories, improve cardio fitness, strengthen your...

Rowing Machine vs Treadmill

Rowing Machine vs Treadmill: Which One Should You Be Using

Whether you have joined a gym to lose weight or put on muscle mass, you probably would be doing some...

Bodybuilding Tips

Bodybuilding Tips for Beginners and Hard Gainers 

For some people, building muscle comes easy. It doesn’t matter if they break all the training and nutritional rules and...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Shane Flowers 2022 Wsm

Shane Flowers Out Of The 2022 World’s Strongest Man Due to Injury

2022 Wsm Day 2

2022 World’s Strongest Man: Day Two Qualifiers Results [Live Updates]

Chris Bumstead shares deadlift

Bodybuilder Chris Bumstead Hits 585-lb Deadlift for 6 Reps

Recent Reviews

Best Powerlifting Belts

12 Best Powerlifting Belts of 2022

Best DMAA Pre Workout Alternatives

Top 12 Best DMAA Pre-Workout Alternatives for 2022

Best Turkesterone Supplements

10 Best Turkesterone Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.