SEP 7

Rowing EMOM // Sunday - 2025.09.07

EMOM Cardio Rower

Every Minute on the Minute (EMOM) for 20 minutes:


  • Minute 1: 15/12 Calorie Row
  • Minute 2: 15 Burpees
  • Minute 3: 15/12 Calorie Row
  • Minute 4: 15 Kettlebell Swings (24/16 kg)

Score: Total rounds completed


Notes: This workout is designed to keep your heart rate up with a combination of rowing and bodyweight movements. Pace yourself on the row to ensure you can complete the required work within each minute. Adjust the reps or weight as needed to maintain intensity throughout the 20 minutes.