Rowing

Tags:

15-minute Warm-Up


For Time

  • 500m Row
  • 30 Shoulder-to-Overhead (115/80)
  • 500m Row
  • 20 Shoulder-to-Overhead (135/95)
  • 500m Row
  • 10 Shoulder-to-Overhead (165/115)
Tags:

10-minute Warm-up/Set-up


For Time

  • 5 Rounds
    • 30 Wall Balls
    • 1 min of rest after each round
  • 2000m Row

1 minute of rest is required after the 5th round of wall balls and before rowing

Maximize the first set of wall balls in each round to build wall ball capacity.

10-minute Warm-up/Set-up


15 min Clean and Jerk

  • 5 x 45
  • 5 x 95
  • 3 x 135
  • 2 x 165
  • 5 x 3 x 185 (or until time runs out)

3 rounds for time

  • 500m Row
  • 12 Body Weight Deadlifts
  • 21 Box Jumps / Box step-ups. (20″ box)
Tags:

5-minute Warm-up/Set-up


9 Rounds C2 Rower EMOM

  • 1:40 on
  • :20 Rest
  • Take Round 6 off.

This is a C2 Rower Preset Workout.

Set an aggressive goal pace and attempt to hold it for each round.

The pace you hold for a 2000m row is a good starting point.

Pace/500mDistance in 1:40
1:40500m
1:45476m
1:50454m
1:52446m
1:55435m
2:00417m
2:05400m
2:10385m

Buttery Bro’s Feature of the Workout.

Tags:

10-minute warm-up set-up


For Time

  • 60 Cal Row
  • 5 rounds
    • 20 Wall Balls (20/14)
    • 1 x 25m KB- Farmers Carry (53s/35s)
  • 60 Cal Row
Tags:

10 min Set-up/warm-up


Relay For Time (2 teams – evenly split)

  • 5000m Row (250m/ individual)
  • After your turn, must complete 1 x 25 meter slid push (250/175) before returning to the rower
  • Every 4th minute, the whole team
    • 5 Burpees (everyone must have burpees done before returning to rower)

8 min AMRAP Warm-up

  • 5 Pull-ups
  • 7 Push-ups
  • 10 Lunges

5 min Transition


30-20-10 For Time

  • Rowing Cals
  • Box Step-ups (20″)
  • Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

Tags:

5 min Warm-up/Set-up


4 rounds – Every 7:00 minutes

  • 500m Row
  • 50 Cal Assault Bike

Minimum of 1 minute of rest. Reduce meters or cals if needed.

Tags:

5 min Warm-up/Set-up


40 min EMOM

Death By

Wall Balls

  • Start at 8 reps

Cleans

  • Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

  • Start at 3 reps (100lb/80lb)

Pull-ups

  • Start at 5 reps

Rower

  • Start at 10/8 Cals

Rules:

  1. Start on the movement of your choice.
  2. Perform the starting reps and use the balance of the minute for rest.
  3. Each round increases the number of reps by 1
  4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
  5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

Tags:

15 min Warm-up/Set-up


For Time

21-18-15-12-9-6-3

  • Cal Row
  • Thrusters (75/55)

Modified from CrossFit.com