5 Rowing Workouts for Obstacle Course Racing
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 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.
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)
Workout #3 30 minute AMRAP
Buy-in is 3k on the rower
Use the rest of the time to do as many pullups and burpees as possible. Record the total of both.

Workout #4 Shaky Legs - For Time
1 km Row
60 Alternating Lunges
1 km Row
100 Air Squats
1 km Row
50 Box Jumps (18in for men, 15in for women)
1 km Row
50 Broad Jumps
1 km Row
100 Step Ups (18in for men, 15in for women)
Workout #5 30 Minute AFAP (as FAR as possible)
Buy-in is 100 burpees
With the time left over, row as far as possible
Alright, time to get to work! Races may be cancelled for 2020, but that just means you have more time to train and be ready for 2021!
Visit the Training Programs page in order to learn about the different custom programs we design for athletes in OCR.
