A Great 20-minute Crossfit-inspired Indoor Rowing Workout for the Holidays

We all know that it gets tough to find time during the holiday season to maintain a regular training rhythm.  This is one of the best things I’ve learned from Crossfit – how to use short, intense workouts that fit into a lunch break or half-hour slot to keep the training effects coming even on limited, fragmented schedules.  This is an area in which I believe that the constant variation approach is superior to the rigidly-periodized traditional training cycles, which are really tough to maintain during the holiday period.  I’d rather do 2 time-efficient, intense WODs than one long one, because the work quality will be higher.

Here’s a favorite that is a perfect training tool for 2000m Concept 2 testing.  I recommend a heavier drag factor (I use 125) as it will be really hard to move your legs quickly by the end!

5 min warmup

4 rounds of:

  • 500m row
  • 50 air squats (rowers translate this as “jumpies”) – make sure you achieve full depth!

Goal is to finish in under 15 minutes. 

I would set the C2 for distance intervals, 500m work, 2 minutes rest.  This will give you 2 minutes to do your air squats and set up for the next piece.  The faster you complete the squats, the more rest you get. 

If you are a firebreather/erg monster and find this too easy, replace the air squats with squat jumps and see if you can still finish in under 15 minutes!

This workout is literally 20 minutes end to end, meaning you can be showered and done before your heart rate even comes down!

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