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'Verified Benchmark WODs' Category

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467 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

Jerry

CrossFit Hero WOD

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

Rower ...

Boat Race

by Ben Bergeron

3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Rower ...

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 ...

Custom Workout Program

✅ Have an individualized training
program crafted for you.

✅ Designed around you, your goals,
& your equipment.

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committed to your success. Pick Your Coach

Fortitude

by Ben Bergeron

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

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 ...

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 30/30 x4

by James Fitzgerald

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

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 ...

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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 ...

Milk Punch

Coach Creation WOD

5 Rounds for Time
3 Handstand Push-Ups
150 meter Row
10 Burpees
100 meter Farmer's Carry with Grocery Bags
Continue with this pattern, adding 3 Handstand Push-Ups every round.

Rower ...

Sting

Hyrox Workout of the Week

For Time
50-40-30-20-10 reps of:
Calorie Row
Burpees
Alternating Lunges
Time Cap: 45 minutes

Rower ...

Lou Thesz

by Luke Downing

Five 3-minute AMRAPs in 15 minutes
20 calorie Row
15 Burpees
Max Lunges

Rower ...

Triple Sweat

by Luke Downing

EMOM for 24 minutes
Minute 1: 15 calorie Row
Minute 2: 15 Burpees
Minute 3: 30 Air Squats

Rower ...

Lennon

Hyrox Workout of the Week

For Time
5 Rounds of:
1,000 meter Run
25 Push-Ups

Rest 5 minutes

Then, 4 Rounds of:
500 meter Row

Rest 1 minute

Time Cap: 55 minutes

Rower ...

Rowdy

by Luke Downing

21-18-15-12 reps
Cal Row
Burpees

Rower ...

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