Rowing Workouts

Reference Links

  1. Concept 2 workout of the day
  2. 5 rowing workouts to get you ripped

Workout 1: Burpee Sprint

You have six minutes to row 1,000 meters then do as many burpees as possible.

Date 2Date 2
1,000m row time
Burpees completed

Workout 2: 250m intervals

Row 250 meters
Rest 1 minute
Total duration: 20 minutes

Note: This interval workout has a 1:1 work-to-rest ratio. The rowing should be completed in less than a minute. Rest one minute, then repeat for a total of 10 rounds.

Workout 3: KBs and Sit-ups

Row for 30 calories
30 Russian kettlebell swings
30 AbMat situps

Perform row, kettlebell swings, and situps. Rest one minute. Repeat for 4 rounds.

Workout 4: Push-ups

Directions: Do push-ups immediately after the row. Rest as needed between rowing sessions.

Row 1,000 meters
20 hand-release push-ups
Row 750 meters
30 hand-release push-ups
Row 500 meters
40 hand-release push-ups
Row 250 meters
50 hand-release push-ups

Date 1Date 2
Completion TimeTBDTBD

Workout 5: Squats, KBs, sit-ups, push-ups, burpees

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

Date 1Date 2
Completion TimeTBDTBD

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