Endurance rowing workouts are the backbone of any good rowing training plan.  A couple of endurance workouts a week will give you a solid fitness foundation to support whatever fitness activity is your focus.  Whether you’re participating in one of the Concept2 online rowing challenges, building your fitness base, working on losing weight with rowing, or looking for some steady-state relaxation, our Monster Meter workouts are just the ticket.  They’ll help you burn up the meters without boredom, and hit your fitness targets.

Although we love a great interval rowing workout, there is always benefit to mixing in some high-volume rowing as cross training.  Doing one of these longer bouts a couple of times a week could also help you and your team score top honors in the Concept2 Challenges, always a bonus!

Fabulous 5k

Warm up then do:

0m -1000m Find your working pace (split), where you can talk but you’d rather not
1k – 2k Rolling 100s: Alternate rowing hard for 100 meters, then paddling for 100 meters
2k – 3k Working pace (that you found in the first 1000m) for 500 meters, then row hard for 500 meters
3k – 4k Easy row for the first 200 meters, rolling 100s for the next 800 meters, row hard for the last 200 meters
4k – 5k Repeat the sequence above, sprinting the last 200 meters

Cool down 3-5 minutes at least before getting off the rower, then s-t-r-e-t-c-h.

3-2-1 Row!

Row 3000m
20 sit-ups
20 push-ups

Row 2000m
10 KB swings
10 KB goblet squats

Row 1000m
10 sit-ups
10 push ups

Ski (or row) 500m

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

Set your rower monitor for Intervals>Variable with the following intervals of work and rest:
5000m /3 min rest
4000m/3 min rest
3000m/ 2min rest
2000m/3min rest
1000m/5 min cooldown!
Row at a sustainable, challenging pace so that you earn your rest paddle in between. Optional: get off and stretch in between rounds or do sets of pushups and situps.

Monster Meter Workout #6

5k warm-up row, then do three rounds of:
SkiErg 250m (or do 5 pullups if you don’t have a SkiErg)
25 lunges (left and right legs count as 1)
100 single jumps with a jump rope
5k cooldown row
Record your meters, including those you skied. DONE!

Monster Meter Workout #7 (Monster Meter Maximus)

Ski 6k
Row 5k
Ski 4k
Row 3k
Ski 2k
Row 1k
Cool down and done!

Monster Meter Workout #8

Start with a 60-minute steady-state row at a challenging pace, alternating between 22 and 24 strokes per minute.

When done do 100 pushups, situps, squats in any combination you like, just be sure to finish them all.

Monster Meter Workout #9

Row 10k, then:

Ski (optimal), row or run:

2000m
1500m
1000m
500m
250m

In between do:
25 sit-ups
10 squats
15 push press

Cool down, record your meters, DONE!

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.

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