Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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For Time

1 mile Sled Drag (135/95 lb)
50 calorie Row
40 Handstand Push-Ups
30 Squat Cleans (225/155 lb)
20 Ring Muscle-Ups

For Time

1000 meter Row
50 Push-Ups
30 Bodyweight Deadlifts
40 Push-Ups
20 Bodyweight Deadlifts
30 Push-Ups
10 Bodyweight Deadlifts
1000 meter Row

AMRAP in 13 minutes

10 Wall Ball Shots (30/20 lb, 10/9 ft)
10 calorie Row
20 Double-Unders

15 Wall Ball Shots (30/20 lb, 10/9 ft)
15 calorie Row
40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

3 Rounds for Time

1000 meter Row
21 Push-Ups
100 meter Sled Drag
15 L Pull-Ups
100 meter Sled Drag
9 Kettlebell Swings (1.5 pood)
1 Rope Climb

For Time

2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row

For Time

150 Sit-Ups
1000 meter Row
150 Sit-Ups

4 Rounds for Total Reps in 26 minutes
Every 5 minutes, perform:
15 Lateral Burpees Over Rower
30/24 calorie Row
15 Lateral Burpees Over Rower
Max Wall Ball Shots (20/14 lb)
Rest 1 minute 30 seconds

8 Rounds for Time
250/200 meter Row
10 Burpees

For Time
1,000/750 meter Row
Directly into, 5 Rounds of:
12 Devil Presses (2x50/35 lb)
12 Box Jumps (30/24 in)
1,000/750 meter Row

For Time
50/40 calorie Row
40 GHD Sit-Ups
30 Chest-to-Bar Pull-Ups
20 Burpees over Dumbbell
100 foot Single-Arm Overhead Lunges (50/35 lb)