Rowing Machine Workout Video

May 7, 2013 · 16 comments

Today, I have a rowing machine workout video for you guys! I’ve taken 5 CrossFit classes and not once has a coach ever told me how to actually row. Turns out, I’ve been doing it wrong all along! The girls next to me always beat me but I had no idea if I was doing it wrong or what I needed to change.

I also had a few clients and viewers ask me for cardio workouts they could do if they had lower body injuries. While I know rowing is a great alternative, I did not know what speeds or interval distance to recommend. I never had done a full rowing workout myself. I usually just use it like in CrossFit for a warm up.

Hate to run? This workout is for you. World Champion rower and Elite Ultra Endurance athlete Josh Crosby showed me how to perfect my form and gave me 2 additional interval workouts to share with you guys! Enjoy.

Workouts from the video:
Interval Workout #1

  • 30 sec at 24 strokes/minute (spm)
  • 30 sec at 28-30 strokes/minute (spm)
  • Repeat 5 times.

Record distance traveled. Repeat 5 minute interval and try to beat your distance!

Interval Workout #2

  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • Rest 2 minutes
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)
  • 2 min 24 strokes per minute (spm)
  • 2 min 26 strokes per minute (spm)
  • 1 min 28 strokes per minute (spm)

This is a 22 minute workout. If you want a longer cardio workout, repeat interval.

Try this workout today at the gym and upload an instagram photo as proof! Don’t forget to tag me @SarahFit :)

 

{ 13 comments… read them below or add one }

1 Becky @ Olives n Wine May 7, 2013 at 10:48 am

This is awesome! I’m pretty sure I’ve been rowing wrong all along. I love it as an alternative to running – it is such a great workout!

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2 Sarah May 7, 2013 at 4:57 pm

I have definetly been rowing totally 100% wrong! I don’t know why I was never corrected???

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3 Sarah Fuhrmann May 7, 2013 at 6:51 pm

Hey Sarah,

So glad you’re having fun with rowing! It’s definitely a great workout, whether for cross training or as a primary piece of workout equipment (Have you tried the SkiErg yet?). Why did nobody teach you proper technique before? Probably because they didn’t know, which we see all over the country.

That’s why we always encourage people to look for certified rowing instructors who have been trained to teach either in a group exercise or CrossFit setting. It’s the best way to know that you’re getting a workout that is efficient, effective, safe and fun.

If you’re looking for more workouts that you can do either on the rowing machine alone or with other equipment, CrossFit style, check out the workouts page on our website. There are a ton there and we post more all the time: http://ucanrow2.com/resources/indoor-rowing-workouts/.

Row on!

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4 Steph June 19, 2013 at 3:17 pm

Wow I have been doing it wrong this wholeeee time!!! Thanks for this!

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5 Rachel June 21, 2013 at 7:03 am

My coaches have definitely engrained this technique into me. So saying that after taking 5 free-trial CrossFit classes, no one ever showed you, is not really fair to them. They probably assumed that as a fitness professional, you knew how to row. Also, those free trial classes are meant to give you a taste of CrossFit, which is why during those one on ones, hey had you do baseline. I can imagine all of those places you dropped into for a class knew you were not coming back to be a member, so while they made sure you were being safe, they probably do not want to invest too much time into you versus their paying customers.

Also, in either of your 5 classes, did you ever ask a coach to explain rowing to you? My guess is no. Because if you had, they probably would have been more than happy to tell you exactly what this guy did.

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6 Marc Possoff November 23, 2013 at 11:27 am

What should the setting be on the machine?

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7 Sarah November 23, 2013 at 1:16 pm

I don’t think there is more than one “setting” but I could be wrong. It’s just auto start I guess

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8 Sarah Fuhrmann November 23, 2013 at 1:31 pm

Are you using a Concept2 rower? If so the recommended damper setting for most people is between 3 and 5.

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9 Marc Possoff November 23, 2013 at 1:51 pm

@ Sarah F I’m using a concept 2 rower and I just started. That is what I meant by setting, the damper setting. While I got you here since I’m just starting out I’m doing the 30 second increment’s. I’m using the concept 2 because I want to stay in shape. My first question is pertaining to the 30 second increment workout above. It says repeat the 2 sets of 30 second 5X. That means it is only a 5 minute workout. Doesn’t sound right? My second question is I can’t stroke 24, 28, 30 per minute. What do you suggest?

Thanks!

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10 Robert November 28, 2013 at 11:39 am

That’s exactly what I was looking for! I’ve just bought my first rowing machine, a concept2, and it’s not as easy as I thought. But luckily the internet is always willing to help…! :)

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11 David Nguyen December 21, 2013 at 9:36 am

I was very pleased to find this site. I am looking for rowing machine workout video. This article will help me easy to use a rowing machine. Thank you for sharing.

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12 Andrew December 21, 2013 at 7:00 pm

Great video! Rowing machines provide the best total-body workout of any cardio machine,” says U.S. Olympic rowing coach Mike Teti. This is because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness. Thanks for posting this.

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13 Rob February 20, 2014 at 2:08 pm

Nice video, I really need to work on my rowing technique after watching this, I never put much thought into it before.

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