Rowing & Strength Cardio Workout

This 30-minute cardio workout will help you build stamina and power on the rower. Short blocks of rowing are interspersed with mobility and strength work. Each time you complete this workout, the total number of meters you can row will increase.

Print Workout PDF | Learn How to Row

     Time     Section      Timing/Effort/Stroke Rate Notes
5 min Ready to Row 0:00-2:00
Easy/22

2:00-4:00
Moderate Mobility/24

4:00-5:00
Seated Trunk Twist R&L

Start with a focus on form & slow stroke
rate for first 2 minutes; notice your
meters. Aim to bring up stroke rate
in second two minutes and (more than)
double your meters. Finish the block
by racking the handle, bending the
knees, and sitting up tall. Alternate
twisting to the right and left, holding
for 5-10 seconds on each side.
5 min Row Repeats

0:00-1:00
Easy/24

1:00-2:00
Moderate/26

2:00-3:00
Hard/28

3:00-4:00
Strength: Biceps Curl

4:00-5:00
Strength: Lunges (R)

For 3 minutes, increase your stroke
rate and intensity, which will
simultaneously decrease your split
time. Keep note of the lowest split
time you see and try to repeat (or
beat) in the next two rounds. Finish
the round with two minutes of
strength; stand up with handles &
perform bicep curls. Then, step to
one side of the rower and perform
lunges on your right leg.
5 min  Round Two

0:00-1:00
Easy/24

1:00-2:00
Moderate/26

2:00-3:00
Hard/28

3:00-4:00
Strength: Overhead Tri Ext

4:00-5:00
Strength: Lunges (L)

Sit down and repeat the cardio
challenge, trying to decrease your split
time. For the two minutes of
strength, face away from the front of
the rower and perform overhead
triceps extensions. Then, step to one
side of the rower and perform lunges
on your left leg.
5 min  Round Three

0:00-1:00
Easy/24

1:00-2:00
Moderate/26

2:00-3:00
Hard/28

3:00-4:00
Strength: Push-ups & Planks

4:00-5:00
Strength: Squats

One more round, with an eye on your
split time. Alternate doing 3 pushups and
10 seconds of a plank for 1 minute.
Then, squats for 1 minute.
5 min Power Row
Intervals

:15 x 5
Moderate/26

:15 x 5
Breathless/28+

:15 x 5
Easy/24

:15 x 5
Stretch/Low Mid-back

The final challenge consists of 5
power intervals. For :15 row at a
moderate intensity, then “empty the
tanks” for :15. Follow the power push
with an easy row to bring the HR
down. Then, still holding onto the
handles, do a low/mid back stretch
by rounding the upper back and
straightening out your legs. Repeat
x5 in a row, aiming to get the lowest
split time of your workout!
5 min Cooldown

0:00-1:00
Moderate/26

1:00-3:00
Easy/24

3:00-5:00
Stretch

Spend 3 minutes (or more if you can)
in a moderate to easy row. Then,
stretch for a few minutes off the
rower to finish the workout.

You’re done, great job!

Download Workout Return to Rowing Plan

 

Comments