CrossFit Rowing WOD
By the Watta Team · Updated
Intermediate25 minRowErg
A CrossFit-inspired workout that combines rowing intervals with bodyweight exercises. The alternating format keeps heart rate elevated while developing both rowing fitness and functional strength in a time-efficient session.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:15-2:25 | - | Easy rowing |
| 2 min | 2:00-2:10 | - | Build intensity |
| 10 air squats + 10 press-ups | - | - | Activate muscles for mixed workout |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 500m row | 1:48-1:58 | - | Hard rowing effort |
| 15 burpees | - | - | Straight off the erg, no rest |
| 500m row | 1:48-1:58 | - | Back on the erg immediately |
| 20 air squats | - | - | Controlled depth, full range |
| 500m row | 1:48-1:58 | - | Push through fatigue |
| 15 press-ups | - | - | Full range of motion |
| 500m row | 1:48-1:58 | - | Final row, give everything |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:25+ | - | Easy rowing to recover |
| 2 min stretching | - | - | Focus on hips, hamstrings, shoulders |
Coaching Notes
- +This is done for time — move through each station as quickly as possible with good form.
- +Transition time between erg and floor exercises counts. Be efficient getting on and off.
- +Rowing pace will naturally be slower after bodyweight exercises — accept this and push through.
- +Scale bodyweight movements if needed: knee press-ups, half burpees, or fewer reps.
- +Record your total time in Watta and aim to beat it next session.
Frequently Asked Questions
Can I modify the bodyweight exercises?
Absolutely. Swap exercises based on your ability or equipment. Kettlebell swings, box jumps, or sit-ups are common alternatives. The key is maintaining intensity through transitions.
How does this compare to a standard CrossFit rowing WOD?
This follows the classic CrossFit format of combining rowing with gymnastics movements for time. It is similar to benchmark WODs like Jackie (1000m row, 50 thrusters, 30 pull-ups) in structure.
Should I use a lower damper for this type of workout?
Yes, a damper of 4-5 (drag factor 115-125) works well. You want quick turnover without excess fatigue on the legs, which are also doing squats and burpees.
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