5 Rowing Workouts for Obstacle Course Racing

Trio Fitness Training
Oct 29, 2020
2 min read

Updated: Oct 21, 2024

Rowing machines are more popular than ever right now. Crossfit jump started their popularity (specifically the Concept 2 brand), and events like Hyrox have increased that even more. If you try to buy one of the more popular brands, you'll probably have to be put on a waiting list because Covid has caused a garage/home gym boom and rowers are an extremely popular home gym item. Did you buy one? Are you thinking about buying one? If yes, then here are 10 rowing workouts you can do to improve your OCR performance with your rower and a few other small equipment items.

Equipment needed:

Rower

Dumbbells: Pair of 40's for men and 30's for women

Pull up bar

Don't forget to warm up and cool down before each workout to help increase your performance and reduce the risk of injury.

Trio Fitness Training designs training programs for obstacle course racing participants. We've worked with athletes of all levels and we've helped hundreds to reach their goals. View our OCR Training Programs and Sign Up today!

Workout #1 Grip Strength - For Time

1 km Row

10 Pull Ups

1 km Row

3 minutes total Dead Hang

1 km Row

3 minutes total Farmer's Carry (men use 80lbs, women 60lbs)

1 km Row

25 Hand Release Push ups

3 km Row

Workout #2 For time

Rules: Row 5k total, but every 1 minute, do 10 dumbbell burpees and 10 dumbbell renegade rows (40's for men, 30's for women)