Crossrow Workouts

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Crossrow Workouts

1000m Wonder

3-5 Rounds of:

  • Row/Ski/Alternate 1000m
  • 10 cleans
  • 10 push-ups
  • 10 single-arm KB thrusters
  • 1-minute plank
  • 10 sit-ups

Crossrow Workouts

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 1000m
  • 30 strokes at 2000m
  • 40 strokes at 3000m
  • 50 strokes at 4000m
  • 20 strokes at 5000m
  • 10 strokes at 6000m

Then do: 10-8-6-4 reps of:

  • Real push-ups
  • Wall balls (or kettlebell swings)
  • Pull-ups

Easy cool down row for 6 mins.

Crossrow Workouts

3-2-1 Row #2

10-minute Row Warm-up

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

Crossrow Workouts

5-4-3 GO!

5 min row or ski then:

  • 15 push-ups
  • 15 KB swings
  • 15 goblet squats

4 min row or ski then:

  • 14 push press
  • 14 lunges
  • 14 jumping jacks

3 min row or ski then:

  • 13 sit-ups
  • 13 squat jumps
  • 13 sit-ups

Need more meters or want to work harder? Repeat the sequence 1-3 times.

Crossrow Workouts

6 to 1 Fun

5000m row warmup, then do a total of 6 rounds of the following moves, in this descending pyramid of reps (21 reps total for each move):

6-5-4-3-2-1 sets of:

  • Pull-ups
  • Medball cleans
  • Press (push, overhead, or split leg)
  • DB deadlift

Crossrow Workouts

AMRA(M)P It Up

AMRAP 15 mins (after a good warmup)

  • Row 4 mins
  • 9 DB snatch (do 9 left then 9 right)
  • 9 med ball sit-ups

NOTE: The shorter the workout, the longer the warm-up. You should have a good sweat rolling before you begin this one.

Crossrow Workouts

Balls To The Walls (And Floors)

5 Rounds

  • 2-minute Row/Ski/Run/Walk
  • 10 KB swings
  • 10 cleans (either with a bar or KB. Do 5 on a side if you use a kettlebell)
  • 10 ball slams
  • 10 wall balls

Crossrow Workouts

Body-weight Blast

AMRAP (As Many Rounds As Possible) 20 mins of:

  • Row 500m
  • 10 lunges
  • 10 push-ups
  • 10 burpees / step-ups
  • 8 thrusters / squats
  • 25 jumping jacks
  • 3 broad jumps

Make it easier: Lower intensity on the row / reduce the number of off-erg moves
Make it harder: Increase intensity on the erg, up the workout time by 5-10 mins., add weight to the exercises

Crossrow Workouts

Froggy Fun

AMRAP 25 Mins

  • Row 2 mins
  • 5 push-ups
  • 10 frog jumps
  • 5 wall balls
  • 30 sec. battle ropes
  • Burpee tire jumps
  • 10 sledges on tire (5 each side)

Crossrow Workouts

Hello Monday

  • 1000m row/ski/bike
  • 10 DB plank row
  • 10 DB thrusters
  • 750m row/ski/bike
  • 10 push-ups
  • 10 hollow rocks/ sit-ups
  • 500m row/ski/bike
  • 10 DB snatch
  • 250m SPRINT!

Make it easier: Lower intensity on row/ski/bike. Instead of hollow rocks, just do regular sit-ups.
Make it harder: If biking, double the meters or increase intensity for row/ski/bike, add weight to exercises.

Crossrow Workouts

It’s Wicked

Row/Ski 4 mins then:

  • 10 goblet squats
  • 15 medball sit-ups

Row/Ski 3 mins then:

  • 10 DB press
  • 10 DB row

Row/Ski 2 mins then:

  • 10 pull-ups
  • 10 walking lunges

Row/Ski 1 min – ALL OUT

Crossrow Workouts

Push-Pull Palooza

4 Rounds, Descending Pyramid:

Row 1 minute, In between do 12-9-7-5 repetitions of:

  • Push-ups
  • TRX or weighted squats / air squats
  • Push press
  • Sit-ups
  • KB swings

Make it easier: Eliminate the exercises on the last round, instead ending with the 4th row as a sprint
Make it harder: Add a 5th round, 1 minute row and 15 repetitions of the exercises at the beginning

Crossrow Workouts

Rock It Out

5 Rounds

  • Row 500 meters (or 2 minutes)
  • 5 medball squat cleans
  • 10 hollow rocks (or the sit-up of your choice)

Crossrow Workouts

Rock It Out #2

AMRAP 25 mins

  • Row or SkiErg 500 meters
  • 12 boat rockers/sit-ups or hollow rocks
  • 10 spider crawls or a 44-second plank

Crossrow Workouts

Skierg Blast

4 Rounds of:

  • Ski 250m
  • 10 KB squat to medball
  • 10 elevated planks
  • 10 medball sit-ups
  • 2 wall walks (scale with a 1 min. plank hold with feet elevated on a bench or box)

Crossrow Workouts

Swing It Out

Set your monitor, using Intervals>Variable>Distance with Undefined Rest for: 1500, 1000, 750, 500, 250m

In between do descending sets of 15-10-7-5-3 reps:

  • Kettlebell swings
  • Push-ups
  • Sumo squats with a twist
  • Kettlebell cleans

Crossrow Workouts

Swing It Out Rowing And Kettle Bell Workout

20-minutes – As Many Rounds As Possible

Row 500m (BikeErg 1000m)

  • 5 two-handed KB swings
  • 5 single-handed KB swings
  • 5 two-handed upright rows
  • 5 single-handed upright rows
  • 5 single-handed cleans
  • 5 single-handed snatch
  • 5 goblet squats

Crossrow Workouts

The Calorie Burner

3 Rounds of 50–40–30cals row/ski/bike.

In between each round do:

  • 10 DB/bar deadlifts
  • 10 bent-over rows
  • 10 reverse lunges
  • 10 OH press

Crossrow Workouts

TRX Express

5000m Row Warm-up

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

Crossrow Workouts

Twisted Tuesday

5000m Warm-up Row, then 10 Rounds of:

  • 10 One-arm snatch
  • 1 minute jump rope
  • 10 push press
  • 10 situps
  • 10 handstand pushups
  • 10 squats

Crossrow Workouts

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

Crossrow Workouts

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

Crossrow Workouts

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:

  • 2000m 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

Crossrow Workouts

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)

2 rounds of:

  • Row 1 min
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

(Cindy)

  • Row 2 mins
  • 30 wall balls

(Karen)

  • Row 1 min
  • 7,5,3 pull-ups, thrusters

(Fran)

Row 2 mins

Crossrow Workouts

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

Crossrow Workouts

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

Crossrow Workouts

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

Crossrow Workouts

Workout #3

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

Row 2000m/Repeat off-erg work

Ski 1000m/Repeat off-erg work

Row 1000m/Repeat off-erg work

Ski 500m/Repeat off-erg work

Crossrow Workouts

Workout #4

5 rounds for time of:

  • Run 400 meters
  • 20 squats
  • 10 box jumps
  • 20 sit-ups
  • 10 push-ups
  • Row 500m

Crossrow Workouts

Workout #5

Warm up on the erg then Run 400 meters.

Then do 12-10-8-6-4 sets of:

  • Push press
  • TRX Training roll outs
  • TRX back extension
  • Box jumps
  • Decline or regular push-ups

Cool down by jogging, walking or rowing at a paddle pace.

Crossrow Workouts

Workout #6

3-5 rounds for time of:

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

Crossrow Workouts

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

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

Crossrow Workouts

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

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 cool down 5 mins.

Crossrow Workouts

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