Free Rowing Workouts

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Step up your Coaching with our Premium Rowing Programs

We've compiled our best rowing workouts and strategies into two programs that you can use to provide high quality coaching to your rowing students. Rowing programs include, printable workout routines, technique video guides, scaling options, and suggested workout calendar.

Watts In A Name?

Endurance Workouts
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.

Just Row

Row & Go Workouts
Row intervals of 1-2-3-3-2-1 mins. (total 6 rounds), with the same amount of rest on each round. Start each round with a few short strokes to get going and build to your rating. Each piece (interval) should be done at 80 percent of your max: You can talk but you’d rather not. Stroke rating 24-30 strokes per minute. Use how you feel to determine what stroke rating to hold, your goal is to maintain the same split within about 5 seconds on each round. If you find you can’t talk, you’re going too hard! Make it easier: Back off on the intensity, or lower your stroke rating Make it harder: Work to take 5-10 seconds off your split on each round Total time: 24 minutes plus your warmup

Monster Meter Workout #3

Endurance Workouts
(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.

Basic Blast

Row & Go Workouts
Row/SkiErg or alternate 5 minutes In between each row or ski do:
  • 10 kettlebell swings
  • 10 sit-ups
  • 10 push-ups
  • 10 air squats
Repeat until you have completed two 5-min rows and skis. This is a great workout to partner on, too. In that case one partner rows while the other skis, then you switch.

Here’s 2 You Version 2

Endurance Workouts
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

Endurance Recovery Workout

Endurance Workouts
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

Workout #9

Crossrow Workouts
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

Jeff’s Jam

Endurance Workouts
(From Certified Instructor Jeff Prejean of CrossFit Southbank) Row 6 rounds of 1000m, resting (paddling) the same amount of time it took you to row each 1000m interval. Aim to drop your split every round.