440 Row (Rowing) Workouts (WODs)

Row 30/30 x4

by James Fitzgerald

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

Row 500m x2

by James Fitzgerald

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

Row 60 Minutes

by James Fitzgerald

Max Distance in 60 minutes
Row

Repeatability Tester

by Chris Banks

2 Rounds for Time
500 meter Row
Rest 2 minutes

Custom Workout Program

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committed to your success. Pick Your Coach

Birdbox

Coach Creation WOD

For Time
5,000 meter Blindfolded Row

Rowers set up in a circle facing each other. No music, no talking. When athlete thinks they have achieved 5,000 meters, they raise their arm. No talking.

For every 10 meter plus/minus 5,000 = 1 Burpee penalty payable immediately. Nobody talks until the last athlete finishes their row.

Before the Blindfolded Row, athletes count the strokes for:
100 meter Row
100 meter Row
100 meter Row
200 meter Row
500 meter Row

Rest 5 minutes

Orographic Clouds

The Ham Plan Benchmark WOD

For Total Meters in 17 minutes 40 seconds
5 Rounds of:
1:40 minute Row
20 second Rest
Rest 2 minutes
4 Rounds of:
1:40 minute Row
20 second Rest

Jerry

CrossFit Hero WOD

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

Row (Rowing), Run (Running)...

Ned

CrossFit Hero WOD

7 Rounds For Time
11 Back Squats (bodyweight)
1,000 meter Row

Row (Rowing), Back Squat ...

San Fran Crippler

Benchmark WOD

For Time
30 Back Squats (bodyweight)
1,000 meter Row

Row (Rowing), Back Squat ...

Nautical Nancy

Benchmark WOD

5 Rounds for Time
400 meter Row
15 Overhead Squats (95/65 lb)

Row (Rowing), Overhead Squat ...

True Grit

CrossFit Mayhem Benchmark WOD

For Time
2,000 meter Row

At 1-minute mark, begin:
Death by Thrusters (95/65 lb)

Row (Rowing), Thruster ...

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Gut Buster

CrossFit Mayhem Benchmark WOD

For Time
150 Sit-Ups
1000 meter Row
150 Sit-Ups

Row (Rowing), Sit-Up ...

Boat Race

by Ben Bergeron

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

Row (Rowing), Run (Running)...

Michael D’Auria

555 Fitness Hero WOD

For Time
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run
10 Back Squats (225/155 lb)
500 meter Row
10 Back Squats (225/155 lb)
400 meter Run

Row (Rowing), Back Squat ...

Andrew Desperito

555 Fitness Hero WOD

For Time
2000 meter Row
50 Thrusters (135/95 lb)
2000 meter Row

Row (Rowing), Thruster ...

George Dipasquale

555 Fitness Hero WOD

2 Rounds for Time
2000 meter Row
20 Deadlifts (225/155 lb)

Row (Rowing), Deadlift ...

Sean Hanley

555 Fitness Hero WOD

For Time
2000 meter Row
Perform 5 Burpee with Lateral Jump Over the Rower each minute

Row (Rowing), Burpee ...

Ronnie Henderson

555 Fitness Hero WOD

For Time
20 Deadlifts (225/135 lb)
500 meter Row
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb)
500 meter Row

Row (Rowing), Deadlift ...

Double Trouble

Assault Fitness Benchmark WOD

21-15-9 Calories for Time
Assault Air Bike
Row

Row (Rowing), Air Biking/Assault Biking ...

Fortitude

by Ben Bergeron

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

Row (Rowing), Burpee ...

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)

Row (Rowing), Ground-to-Overhead ...

Verified Benchmark WODs

More WODs

Row (Rowing) WODs

Row 30/30 x4

Row 500m x2

Row 60 Minutes

Repeatability Tester

Custom Workout Program

Birdbox

Orographic Clouds

Jerry

Ned

San Fran Crippler

Nautical Nancy

True Grit

5X More WODs

Gut Buster

Boat Race

Michael D’Auria

Andrew Desperito

George Dipasquale

Sean Hanley

Ronnie Henderson

Double Trouble

Fortitude

Glenn Pendlay

Verified Benchmark WODs

More WODs

Row (Rowing) WODs

Row 30/30 x4

Row 500m x2

Row 60 Minutes

Repeatability Tester

Custom Workout Program

Birdbox

Orographic Clouds

You may also be interested in these:

Jerry

Ned

San Fran Crippler

Nautical Nancy

True Grit

5X More WODs

Gut Buster

Boat Race

Michael D’Auria

Andrew Desperito

George Dipasquale

Sean Hanley

Ronnie Henderson

Double Trouble

Fortitude

Glenn Pendlay

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