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279 WODs were found

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Named WODs Only

Rower WODs

Have access to a rower? Try out some of the benchmark Rower WODs below for some serious cardio.

More info: About the Rower

Also show WODs you can do with no equipment

Boat Race

by Ben Bergeron

3 Rounds for Time
500 meter Row
400 meter Run

Rest 3 minutes between rounds

Rower ...

tttTD20

by Max El-Hag

For Time
25-20-15-10 reps of:
Calorie Row

16-12-8-4 reps of:
Burpee Broad-Jumps (6/4 ft)

Time Cap: 10 minutes

Rower ...

Row 30/30 x4

by James Fitzgerald

4 Rounds for Meters in 4 minutes
30 second Row
30 second Rest

Rower ...

Jerry

CrossFit Hero WOD

For Time
1 mile Run
2,000 meter Row
1 mile Run

Rower ...

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The 50s

Men's Fitness Benchmark WOD

For Time
50 Burpees
50 Air Squats
50 Hollow Rocks
50 Push-Ups

Buy-in:
1000 meter Row

Rower ...

Sean Hanley

555 Fitness Hero WOD

For Time
2000 meter Row

Perform 5 Burpee with Lateral Jump Over the Rower each minute

Rower ...

Fortitude

by Ben Bergeron

Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Rower ...

Rowing in the Deep

by Luke Downing

For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Calorie Row
Burpees

Rower ...

Row 500m x2

by James Fitzgerald

2 Rounds for Time
500 meter max effort Row
90 seconds Rest

Rower ...

Row 60 Minutes

by James Fitzgerald

Max Distance in 60 minutes
Row

Rower ...

Repeatability Tester

by Chris Banks

2 Rounds for Time
500 meter Row

Rest 2 minutes

Rower ...

New WODs by Email

Moreno

Truth Fitness Hero WOD

For Time
2,000 meter Row
56 Burpees

Rower ...

Who Is Eleanor Campbell?

by Ryan Garcia

For Time
100 meter Row
800 meter Run*
200 meter Row
300 meter Row
400 meter Row
500 meter Row
600 meter Row
700 meter Row
800 meter Row
900 meter Row
1,000 meter Row

*Run 800m after every row distance.

Rower ...

Vision

The Ham Plan Benchmark WOD

Three Tabatas in 14 minutes
Tabata Row for calories
1 minute Rest
Tabata V-Ups
1 minute Rest
Tabata Calorie Row

Rower ...

The Finisher

Assault Fitness Benchmark WOD

For Time
2,000 meter Row

Every 2 minutes, perform:
15 Sit-Ups

Rower ...

Icon 7

by Chris Spealler

4 Rounds for Time
20/17 cal Row
15 meter Handstand Walk
10 Shoulder-to-Overheads (165/110 lb)

Rower, Barbell ...

tttTD8

by Max El-Hag

With a Running Clock in 10 minutes
From 0:00-3:00, for time of:
500 meter Row

Then from 3:01-10:00, AMRAP of:
5 Deadlifts (315/220 lb)
Unbroken Handstand Walk*

*Start with 10 feed and add 10 feet every subsequent round

Rower, Barbell ...

Glenn Pendlay

by Steven Bowser

For Time
1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)

Rower, Barbell ...

Bee Sting

by Jacob Heppner

3 Rounds for Time
30/25 calorie Row
30 Wall Ball Shots (30/20 lb)

Time Cap: 8 minutes

Rower, Medicine Ball (Wall Ball)...

Lactic Repeats

by James Fitzgerald

3 Rounds for Time
250 meter Row
15 Kettlebell Swings (70/53 lb)
25 Burpees
15 Kettlebell Swings (70/53 lb)
250 meter Row

12 minute Rest after each round

Rower, Kettlebell(s)...

tttTD24

by Max El-Hag

AMRAP in 35 minutes
From 0:00-30:00, perform:
Max Calorie Row

Then, from 30:00-35:00, perform:
Max Toes-to-Bars

Rower, Pull-Up Bar ...

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Verified Benchmark WODs

More WODs

Rower WODs

Boat Race

tttTD20

Row 30/30 x4

Jerry

Find it Faster

The 50s

Sean Hanley

Fortitude

Rowing in the Deep

Row 500m x2

Row 60 Minutes

Repeatability Tester

New WODs by Email

Moreno

Who Is Eleanor Campbell?

Vision

The Finisher

You may also be interested in these:

Icon 7

tttTD8

Glenn Pendlay

Bee Sting

Lactic Repeats

tttTD24

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