May 01, 2007
Once you’ve mastered the essentials of rowing technique, you can work to improve your rowing piece times and your score on CrossFit workouts that include rowing, such as "Jackie," "Fight Gone Bad," and "Tabata This." The ultimate goal is to generate maximal power on the rowing machine and maximize the number of calories or watts you can row in a set amount of time, with the lowest possible 500-meter pace times. Time spent on the rowing machine will accomplish both goals in addition to continually improving technique and efficiency.
In addition to training on the rower alone in various time and power domains, you can use rowing in nearly infinite combinations with other exercises to create workouts that cover a broad range of training modalities and goals. Here are some workouts incorporating rowing to get you started.