Twilight of the Quads–Killer CrossFit Rowing WOD

Thanks to Mike S., one of my Ever Green Boat Club  rower friends, for suggesting a killer workout.  I stupidly modified it a little to make it even more “hardcore” and rowing-specific.  He names it “Twilight of the Quads.” 

When I say “rowing-specific,” I mean a WOD that focuses on leg power and endurance, as this is where most of the energy comes from when rowing.  Rowers typically focus on developing the quadriceps.  Crossfitters typically focus more on glutes/hams and the posterior chain.  This WOD hits them both very hard. 

It was originally designed as a bodyweight WOD.  I added weight to the lunges, which was stupid for the first time out.  If you have knee issues or it’s your first time out, keep it bodyweight until your connective tissue adapts.  It took me almost 2 weeks to recover from this one between overstressed knee connective tissue and my glutes being absolutely blasted.

4 rounds of:

  • 50 lunges (weighted or goblet if you are up to it – I did it with 50 lbs.)
  • 50 air squats
  • 500 meter rowing sprint on the Concept2

It took me about 26 minutes.



“ I don’t always get rhabdo, but when I do, it’s from this workout!”


2 thoughts on “Twilight of the Quads–Killer CrossFit Rowing WOD

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