Tip: Put weights at bottom to prevent rower from moving.

Want a quick rowing workout that is sure to challenge you and be deceptively hard?! A lot of people use rowers for “cardio” but you can build power and speed by doing interval training on them, and with these great machines, the numbers don’t lie. This is the human polygraph machine and by working hard for a short amount of time you can increase your intensity and your overall strength and speed. All you need is a timer that has a one minute repeat function. Go ahead and try it, it doesn’t look that hard… does it?

This one is great and is from CrossFit Football

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Now here is the variation, as most home gyms or smaller boxes are limited to fewer rowers. It is a 2 person variation but the same premise.

2 Person workout

Complete 10 rounds:

Bottom Left : Pink item is author's stomach and lungs

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 6000 meters
*Penalty is 1 burpee pull up for every 5 meters under 6000 meters.

This workout is done with a continuously running clock so you are going to have to be quick on your transitions. Partners switch on every minute. It tends to be about 50ish seconds of work to 1 minute of rest.  Therefore this workout is tougher than the top one person 3000 workout.

3 person workout

You can also substitute 3 people per rower and then I’d say you probably have to hit 10,000 meters with a two to one rest to work ratio.

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 30 minutes.
*Your score is the total amount of meters rowed – goal is row at least 10,000 meters
*Penalty is 1 burpee pull up for every 5 meters under 10,000 meters.

Give it a shot, the added team dynamic is interesting, as people tend to work harder and suffer more in a group setting. Don’t let your team down and go row!

 

 

 

 

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