APR 13

Rowing Rampage // Monday - 2026.04.13

For Time Cardio Rower

For Time:


  • 1000 Meter Row
  • 50 Burpees
  • 750 Meter Row
  • 40 Wall Balls
  • 500 Meter Row
  • 30 Box Jumps
  • 250 Meter Row
  • 20 Kettlebell Swings

Equipment: Rower, Wall Ball, Box, Kettlebell
Time Cap: 20 Minutes.


Note: Push hard on the rower to set yourself up for success on the other movements. Adjust weight and height for scaled versions as needed. Keep a steady pace throughout the workout to maintain intensity.