5-4-3-2-1 Blastoff!
- 500m, 50 air squats, 50 sit-ups
- 400m, 40 air squats, 40 sit-ups
- 300m, 30 air squats, 30 sit-ups
- 200m, 20 air squats, 20 sit-ups
- 100m, 10 air squats, 10 sit-ups
Basic Blast
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.
Dirty Dozen
15-min cardio warmup of your choice
Four rounds for time of:
- 12 pull ups (do them jumping or with assist if needed)
- 12 weighted walking lunges
- 12 dumbbell rows (from the push up position)
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.
Five for Fighting
Row 5-4-3-2-1 minutes
In between do 15-12-10-8-5 reps of the following:
- Sit-ups
- Dumbbell snatch (l/R = 2)
- Squats
- Push ups, or push press (or sub 3 wall walks each round)
- KB swings
Just Row
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
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
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
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.
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
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 push-ups
- 20 sit ups
If you are doing the 2-minute rest version, add reps to the floor work if needed to complete the two minutes.
