Get Your Sweat On: Indoor Rowing Workouts for All Ages, Sizes and Abilities

No matter your age, size or level of fitness, there’s an indoor rowing or skiing workout that will get your blood pumping and rev up your day!  Look below for workouts that range from easy to hard and that use additional equipment or don’t.

In general if your goal is weight loss you want to aim for workouts that are long and steady, if you want toning or conditioning opt for CrossRow workouts that are shorter, more intense and include weights and other training off the machine.  Variety is the spice of life though, so mix it up to get the greatest results.

Note: There is an inherent risk of injury in participating in any physical exercise, sport, wellness or recreational activity. It is recommended that before beginning any new exercise program you get your doctor’s approval.  Your participation in UCanRow2 activities is voluntary and you assume all risk of injury and illness that may result from such participation.

Row & Go - Short on time but still want to sweat?  These workouts will get you in and out in 40 minutes or less

UCR2 Basic – Rock -solid basic workouts that are perfect for building fitness and can be scaled to meet the needs of any exerciser

CrossRow – Functional fitness / boot camp workouts that will have you on and off the machine, using a variety of equipment (kettlebells, dumbbells, TRX, etc.)

Monster Meter Workouts- High-volume workouts that will help you score top honors in the Concept2 Challenges, or just meet your workout targets

UCR2 Extreme – Our most advanced workouts, enter at your own risk!

Row & Go

This BodyGO Row workout comes courtesy of Concept2 Approved Indoor Rowing Instructor Laurie Miller of CrossFit Wise: Training For Life in St. Louis. Once you’ve warmed up this workout takes only 18 minutes, and can even be cut back to 12 or 15 minutes.

Grab a stopwatch because you will be completing as many as six, 3- minute consecutive intervals of:

30 bicycle abs
15 kettlebell swings
and then row for maximum meters (@ 24-28 spm) until the end of the 3 min interval
Repeat this cycle through the six rounds (or your chosen target)

Record your meters in case monitor shuts down during exercises, or go back into your memory and retrieve them when you’re done.

March Madness

1000m row warmup

Then do 3-4 rounds of:

30 push-ups
30 strokes on the Concept2 SkiErg (or substitute pull-ups)
30 squats
30 sit-ups
300m row

Done!

Workout #1

Warm up, then row 5 minutes at 75-85 percent intensity (you can talk but you’d rather not) followed by 5 pull-ups or 10 push-ups PLUS 10 jump squats or 10 lunges. Do at least 4 rounds.

Workout #2

Warm up for 10 minutes

Row/Ski 1000m
10 squat jumps
10 lateral lunges
10 sit-ups
10 jumping pull-ups

Row/Ski 750m
8 squat jumps
8 lateral lunges
8 sit-ups
8 jumping pull-ups

Row/Ski 500m
6 squat jumps
6 lateral lunges
6 sit-ups
6 jumping pull-ups

Cool down, stretch and done!

Workout #3

Warm up 10 minutes, then four rounds of:
Row 2 minutes at 26 spm
1 minute paddle

Row 3 minutes at 26 spm
2 minute paddle

Stretch and done!

Note: Scale this workout to three rounds if needed to meet your schedule, or add rounds if you’d like a longer workout.

Workout #4

Warm up, then set your rower monitor for Intervals>Variable>Time, with intervals of 1,2,3,4,3,2,1 minutes, with undefined rest. After each interval ski as many meters as you rowed, in however much time it takes you.

Stretch and done!

Workout #5

Row 2000m
20 push-ups (or TRX Training chest presses), 20 kettlebell swings

Row 1000m
10 push-ups, 10 KB swings
10 sit-ups, 10 TRX mountain climbers or bicycle crunches

Row 500m
5 pull-ups, 5 burpees

DONE!

Workout #6

Row a Minute!

Warm up well, with 10-20 minutes of easy rowing or other cardio

Set your monitor for a minute of work and unlimited rest.

Row rounds of 1 minute on, rotating with 1 minute of these exercises in any order you like: jump rope, push ups, power jacks, burpees, mountain climbers, sit ups, lunges, 20′ shuttle run, box jumps.

No rest, just keep moving!

Workout #7

This is especially good if you can mix in a SkiErg, but it can be done with the rower alone, too. Warm up with your choice of cardio, then set your monitor for Intervals>Time, with 4 mins of work and unlimited rest (or 2 mins of rest if your monitor doesn’t have the unlimited rest feature).

5 rounds of:
Row or ski 4 minutes (alternating if you have both)
10 pushups
20 situps

If you are doing the 2-minute rest version, add reps to the floor work if needed to complete the two minutes.

UCR2 Basic

Terry’s Ladder

Warm up well, then row (or ski or do a mix) 1-3 rounds of:

Row 250 meters
25 push-ups

Row 500
50 squats

Row 750
75 jump rope

Row 1000m
100 sit ups

Think posture and power on this one, power on the legs, solid through the core. Vary the off-erg moves by changing the type or intensity (for example substitute military or spider push-ups for standard ones), and by adding speed or weight. Stay within your fitness and ability level!

Super Saturday

Row 3000 (24-26 spm)
30 pushups, 30 push press, 30 situps
Row 2000m
20 pushups, 20 push press, 20 situps

Row 1000m
10 pushups, 10 push press, 10 situps

Row or ski 500m HARD (24-30 spm)

Done!

Bodyshop Workout #1

If you don’t have a SkiErg (pity!) you can do this workout all rowing. Substitute regular squats and sit-ups if you don’t have a TRX.

Warm up then do 2-3 rounds for time of the following:

250m row
10 TRX squats
15 TRX sit-ups

250m ski
10 push press
10 dumbbell snatches

500m row
10 push-ups
10 TRX squats

500m ski
10 TRX sit-ups
10 TRX squats
10 dumbbell snatch

Done!

Chad Row (named for Master Instructor Chad Fleschner)

Warm up then do 2-3 rounds of the following:

Damper   Time     SPM
10           6 mins     18
8.5          5 mins     20
7             4 mins     22
5             3 mins     24
3             2 mins     26
1             1 min       28

3-minute paddle rest between rounds.  Remember to focus intently on your technique and posture – let the drive come from your LEGS.

Tuesday Twofer

Row two 20-minute pieces with 7-minute paddle rest in between. Row the pieces as follows:

5 min at 20 strokes per minute
5 min at 22 spm

Crew Classic

Warm up, then set your monitor for Intervals>Variable>Distance, with Unlimited Rest

Row 3k @ 26 strokes per minute
30 pushups
30 squats
30 situps

Row 2k @ 26-28 strokes per minute
20 pushups
20 jump squats
20 situps

Row 1k @ 28-30 strokes per minute
10 burpees
1-minute plank
50 situps

DONE!

Rowlympics Ready

3000m row warmup

Five rounds of:

1000m row, alternating challenging and sustainable pace every 100 meters
10 thrusters
10 push-ups
10 sit-ups
5 pull-ups

Cool down on the erg, stretch and done!

DogsRow2 workout #2

Warm up, then do 5 rounds of the following:

Run 400m or row 500m (you can also alternate)
1 rope climb or 10 ring rows
10 kettlebell swings
10 push press
10 box jumps
20 sit-ups

Grab your dog and cool down with an easy 400m loop.

Greenville Groove

Warm-up 10 mins

Set your monitor for Intervals>Time with Unlimited Rest and program in intervals of 5, 5, 4, 4, 3, 2, 1 minutes of work

After each rowing piece get off the erg and do:
10 push-ups
10 squats
10 sit-ups
10 dips off the monorail

Sprint the last minute interval and immediately do a s-l-o-w cooldown paddle of 3-5 mins (no floor work after).

Stretch and done!

Ready, Set, GO ROW!!!

3K warmup row, stretch

Set monitor to Intervals>Distance, and program in 7 rounds of 400m with unlimited rest. After each 400m perform the following: 10 pushups, 20 situps, 30 squats, 40-second plank hold

2K row cooldown, focusing on your technique
Stretch and done!

Note: This workout is to be done all-out and fast, but not so hard that your form suffers. Start each rowing interval with a few short strokes to get to your target stroke rating, then lengthen out.

Terrific Tuesday

Warm up 10 mins

Ski or row 2k
30 squats
10 handstand pushups (scale to your ability)
10 regular pushups

Ski or row 1000m
25 squats
8 handstand pushups
8 regular pushups

Ski or row 750m
20 squats
6 handstand pushups
6 regular pushups

Ski or row 500m
15 squats
4 handstand pushups
4 regular pushups

Finish: 60 TRX or regular situps

Stretch and DONE!

Leapin’ Leap Day

Warm up 2900m
10x 29 strokes at RACE pace and 29 recovery paddle
Off erg finishers:
29 burpees
OR – 29 pushups, 29 squats, 29 situps, 3×29 sec plank (reg plank, L and R lateral hold)
EASY cooldown paddle row, bike or jog 10 min, stretch- DONE!!

Sarah’s Crabby Workout (This is what happens if you come to work crabby at UCanRow2)

2k warmup on the Concept2 Indoor Rower

Ski 250m
50 TRX Training squats
10 handstand pushups (scale as needed)
10 pullups
20 TRX situps

Row 250m
30 squats
8 handstand pushups
8 pullups
15 situps

Ski 250m
20 squats
6 handstand pushups
6 pullups
10 situps

Row 250m
10 squats
4 handstand pushups
4 pullups
8 situps

Row at a challenging pace for 3k, or until you are no long crabby.

Done!

Pyramids Plus

This workout uses the TRX suspension strap. Save some energy for the late rounds, this one creeps up on you.

2k warmup on the indoor rower
Stretch

Do the following pyramids one by one (not in a circuit) with 1 minute rest between each round of an exercise

TRX squat: 50-40-30-20-10

Push-ups: 30-20-10-8-6

TRX standing back extension: 15-10-8-6-4

TRX power pulls: 8-8-8

2x 30-30-30 second plank, facing forward first, then lateral on both sides

s-t-r-e-t-c-h and done!

Monster Meter Workout #1 (these workouts will get you through longer rowing sessions like the ones we do during the Concept2 World Erg Challenge and other row-as-many-meters-as-you-can challenges.

Row 3-5000 meters, get off the machine
10 pushups
25 sit-ups
30-second plank

Downward facing dog to stretch your low back and any other favorite stretches for 5 minutes.

Rotate as you wish and always end with stretching.

Monster Meter Workout #2 (A boredom buster that lets you grab meters on both the  Concept2 rowing machine and the SkiErg)

Warm up with a 5k row, then 5 rounds of:
5-minute row (Set your monitor for a 5-minute time intervals workout with unlimited rest)
25 sit-ups
5-10 push-ups
500 meter ski

Stretch and done!

Monster Meter Workout #3 (Pyramids to keep it interesting)

Set up a “new workout” on your rowing machine  to Intervals> Distance: Variable.
Set up intervals of 5,000, 4,000, 3,000, 2,000 and 1,000 meters, with “unlimited rest” between each.

Between each interval:

Ski 500 meters
Optional: 25 situps and 10 pushups

Adjust the number of intervals and the distance of each to meet your meter target.

S-T-R-E-T-C-H and record your meters!

Monster Meter Workout #4

Warm up, then row or ski 1-3 rounds of 3500m w/5 min rest. Set your monitor for Intervals>Distance and GO!

If you’re rowing keep it at 24-26 strokes per minute on the work, 20-22 on the rest, and on either machine you want to be in a cardio zone (you can talk but you don’t want to).

Don’t forget to log your meters!

Monster Meter Workout #5

Endurance Recovery Workout

Spin/bike or run: 30-60 min, talking pace

Circuit of 10 rounds of 5 reps, for time: push-ups, pullups, one arm dumbbell snatch, air squats, situps (scale/adjust these exercises to your fitness level and ability)

SkiErg/Row – 10 min cooldown

Stretch and done!

Row-ling 100s

10-min warmup then 1000 meters of work with 500m rest for at least 6 rounds (Always scale to your ability!).

The 1000m pieces alternate 100m at 85% effort (you can talk but you’d rather not) at 26 strokes per minute with 100m moderate effort at 22-24 spm. The 500m of rest are at a paddle pace, 22-24 spm.

Finish with floor work of your choice (push-ups, planks/abs, etc.).

Five Express

15 min warm up or 3 k row
500m ski or Row ( alternate if you have both)
15 push ups, 15 KB swings, 15 pullups ,15 sit ups, 15 squats
500m Row
10 push ups, 10 KB. Swings,10 pullups , 10 sit ups, 10 squats
500m ski
5 pushups, 5 KB swings, 5 pullups, 5 sit-ups, 5squats
500 m row
10 pushups 10 KB swings 10 pullups 10 sit ups 10 squats
500 m ski
15 pushups 15 KB swings 15 pullups 15 sit-ups 15 squats
10 min cooldown

Stretch and done!

DogsRow2 Workout #1

Row/Ski 2000m

10 kettlebell swings
5 lunges to front, side, back
10 push-ups

Row/Ski 1500m
Repeat weight/floor work

Row/Ski 1000m
Repeat weight/floor work

Ski 250m
Jog or walk around the block (400m), preferably with a dog if you have one handy.

Stretch and done!

Watts in a Name?

Warm up 10-15 mins, include stretching
Set Monitor for intervals – time and set for 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min rest
Have monitor on watts screen.
Row at 60-100 percent of your body weight in pounds, depending on your fitness level.  26 strokes per minute on the work intervals, except 26-28 spm for the 1- and 2-minute pieces.
Cool down and stretch

Workout time total: 45-50 mins depending on cooldown length.

Here’s 2 You!

10-minute warmup followed by:
Set monitor for Intervals>Distance with Unlimited Rest
2222 meter row
22 Pushups
22 situps
22 lunges (L/R=1)
22 jumping pullups
2 rounds of this, see if you can do it in under 22 mins each round. Three … 2 … One…, GO!!!

Here’s 2 You Version 2

2222m row
22 pushups
22 lunges or TRX sprinter’s start knee-up (left and right count as two)
22 jumping pull-ups or TRX muscle-ups
22 sit-ups

2222m ski
Repeat exercises in reverse

2222m row
Repeat exercises in order

2222m ski

DONE!

Firecracker Fourth Workout (7-4-11)

Warm up for 10 min – stretch
Set erg or SkiErg monitor for 7411m
And GO!
Or…..
Set monitor after warm up for Intervals:Distance, 500m row/ski with unlimited rest

Then do:
7 – burpees
4- pull ups
11- pushups
4-7 rounds for time

2-1-5 GO ROW!

Warm up, then do two rounds of the following:

Row 2000m
20 push-ups (or TRX Training chest presses), 20 kettlebell swings

Row 1000m
10 push-ups, 10 KB swings
10 sit-ups, 10 TRX mountain climbers or bicycle crunches

Row 500m
5 pull-ups, 5 burpees

Strokeplay

Warm up 5 minutes

Set monitor to Intervals>Variable and do 6 – 10 rounds of:

1000m row, alternating easy to hard every 100 meters, rowing 22 spm on the easy and 26 spm on the hard
1 minute rest

Easy paddle cooldown, 5 minutes minimum

Dueling Flywheels

6 x 1k alternating Row/Ski, with 1 minute to switch machines. On both machines go at a steady-state, challenging pace.

No skierg? Sub in run or bike for the time it takes you to row 1K.
Beginner workout #1

5 – 10 rounds of 1 minute hard, 1 minute easy at 24-26 strokes per minute. Be sure to drop your strokes per minute on the easy minute.

CrossRow

3-2-1 Row #2

10-minute row warmup

2 rounds of:

3-minute row
2-minute ski
1 minute air squats
1 minute plank
2 minutes cleans
3 minutes situps
Run 400 meters

Done!

TRX Express

5k row warmup (aim to do it in less than 25 mins)
Then 5 rounds for time of:

15 TRX Training sit-ups (hold a dumbbell for more resistance)
5 pull-ups
5 TRX handstand push-ups (scale with decline push-ups)
15 kettlebell squats

Workout #14

Substitute rowing for the ski if you don’t have a Concept2 SkiErg:

Warm up, then do 3 rounds of the following (for time but emphasizing good form):

Run 400m
20 squats
15 jumping pull-ups
15 push-ups
5 double unders
15 kettlebell swings
20 sit-ups
3-way plank (front and both sides), 30 secs on each side
250m ski
10 push press

Done!

3-2-1 ROW!

Need to work on your speed on the erg and build strength? This workout’s for you:

30-minute row

Race-pace 20 strokes at 1k
30 strokes at 2k
40 strokes at 3k
50 strokes at 4k
20 strokes at 5k
10 strokes at 6k

Then do: 10-8-6-4 reps of:
Real push-ups
Wall balls (or kettlebell swings)
Pull-ups

Easy cooldown row for 6 mins

Stretch and done!

Twisted Tuesday

5k warmup row, then 10 rounds of:

10 One-arm snatch

1 minute jump rope

10 push press

10 situps

10 handstand pushups

10 squats

Stretch and done!

 

Workout #1

Row or ski 1000m

10 cleans
10 burpees
5 pull-ups

Row or ski 750m

10 cleans
8 burpees
5 pull-ups

Row or ski 500m

10 cleans
6 burpees
5 pull-ups

Row or ski 250m

10 cleans
6 burpees
5 pull-ups

Workout #2

3 rounds of:

Row 2 min
Ski 1 min
30 tabata sit-ups

Row 2 min
Ski 1 min
20 jumping jack pushups

Row 2 min
Ski 1 min
Lateral plank, 50m

Finishers:

20 box jumps
50 Row-ups

Workout #3

Ski 2k
10 push press
10 box jumps
10 double unders
10 push-ups
10 jumping pull-ups

Row 2k/Repeat off-erg work

Ski 1k/Repeat off-erg work

Row 1k/Repeat off-erg work

Ski 500m/Repeat off-erg work

Workout #4

5 rounds for time of:

Run 400 meters

20 squats

10 box jumps

20 sit-ups

10 push-ups

Row 500m

Workout #5

Warm up on the erg then:

Run 400 meters
Then do 12 (then 10, 8, 6, 4 on the following rounds) of:
Push press
TRX Training roll outs
TRX back extension
Box jumps
Decline or regular push-ups

Cooldown by jogging, walking or rowing at a paddle pace

Workout #6

3-5 rounds for time of:

Ski 5 min
Run 450 meters
5 box jumps
10 push-ups
Row 1000 meters

Stretch and done!

Workout #7

This workout can be done as a relay in teams of three.  Team members begin all three activities in the round, and when the rower completes the 250m piece he or she then tags the next person and everyone switches.  Do not move on to the next round until everyone has done every exercise on the current round.  On Round 3, team members switch once the runner has completed the run.

This workout can also be done by individuals, just do the non-cardio activities (push-ups, frog jumps, etc.) for one minute.

Do the three-round circuit twice (for a total of 6 rounds) … unless you challenge the coach, in which case it’s three circuits, for a total of 9 rounds.

Warm up with 850m jog + stretch

Two rounds of:

Round 1
Row 250m
push-ups
shuttle run

Round 2
Row 250m
walking lunges (50 yards)
frog jumps

Round 3
Row 250m (at least)
crunches
Run 450m

Finisher: 5 tire flips

Stretch and done!

Workout #8

Set monitor for Intervals>Distance>Unlimited Rest and do the following.
Be creative with the sit-ups, make a circuit with your favorite ab exercises:

Round 1: Row or ski 250m
10 burpees
30 sit-ups (choice)
Round 2: Row or ski 750m
8 burpees
50 sit-ups (choice)
Round 3: Row or ski 1000m
6 burpees
75 sit-ups (choice)
Round 4: Row or ski 1500m
4 burpees
100 sit-ups
Round 5: 500m sprint

Easy paddle cooldown 5 mins.

Workout #9

Use your rowing machine for the whole workout if you don’t have access to a SkiErg.

Warm up and do 5 rounds of:

500m row
10 push press
10 kettlebell swings

250m row or ski
10 push press
10 kettlebell swings

DONE!

Workout #10

Set your monitor for Intervals>Variable with undefined rest

3000m easy row warmup
20 front squats
20 pushups
10 pullups

2000m row at 75-80% pressure
15 pushups
20 squat jumps
10 kettlebell swings

1000m row at 75% pressure
10 pushups
10 box jumps
10 power jacks

500m row at 100% pressure

DONE!

Workout #11

Today’s UCanRow2 workout uses the TRX Training suspension strap. Save some energy for the late rounds, this one creeps up on you:

Pyramids Plus

2k warmup on the indoor rower
Stretch

Do the following pyramids one by one (not in a circuit) with 1 minute rest between each round of an exercise

TRX squat: 50-40-30-20-10

Push-ups: 30-20-10-8-6

TRX standing back extension: 15-10-8-6-4

TRX power pulls: 8-8-8

2x 30-30-30 second plank, facing forward first, then lateral on both sides

s-t-r-e-t-c-h and done!
Workout #12

This workout comes courtesy of Concept2 Approved Indoor Rowing Instructor Leeny Hoffman of CrossFit St. Louis.  Try it and tell us what you think in the comments!
Fun With the “Girls”

Row 2 mins
40 double unders (100 singles)
40 situps
(Annie)

Row 1 min
2 rounds of:
5 pull-ups
10 pushups
15 air squats
(Cindy)

Row 2 mins
30 wall balls
(Karen)

Row 1 min
7,5,3 pull-ups, thrusters
(Fran)

Row 2 mins

DONE!
Workout #13

Mix it Up!

Set your monitor for Intervals>Variable>Time. Row 5,4,3,2,1 min with unlimited rest. Do the following after each interval:

10 push ups
10 kettlebell swings
10 push press
run 400m

UCR2 Extreme

5k row warmup

3k ski
5 dumbbell matrix
10 TRX sit-ups
5 TRX back extensions
3 wall walks

Ski 2k
4 matrix
10 TRX sit-ups
5 TRX back extensions
3 wall walks

Ski 1k
3 matrix
10 TRX Training sit-ups
5 TRX back extensions
2 wall walks

Ski 500m
2 matrix
10 TRX Training sit-ups
5 TRX back extensions
2 wall walks

DONE!

T-Extreme

Warmup row – 15 mins

Then do the following for time, 10-8-6-4 reps of:

ManMakers
Pull-Ups
Plank side walks (12 feet across per side)

Done!

Form and Foundation

NOTE: Because of the high damper settings this is an Extreme workout that is not intended for novice rowers.

Warm up well!

6min at 18spm – damper @ 10
5min at 20spm – @ 8.5
4min at 22spm – @ 7
3min at 24spm – @ 5
2min at 26spm – @ 3
1min at 28spm – @ 1

Cool down, stretch and done!

You can do this a couple of ways: Either do the circuit one time through without a 3-minute rest between sets 2 and 3, or do 2-3 rounds of the full circuit and rest three minutes between each.

Work on feeling the proper stroke sequence at the heavy damper settings (legs-body-arms, arms-body-legs, really engaging glutes and pushing off the legs on the drive) and maintaining that feeling as damper and rowing time decreases.