20 Minute Row Sprint Workout

      2 Comments on 20 Minute Row Sprint Workout

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I’ve said this numerous times before, I do really want to get back into CrossFit but until I have a source of income coming in again, I’m having a hard time justifying the cost. It’s a shame because now is the time when I have the flexibility in my schedule to make it to pretty much any class time and really focus on my training, but I also know right now this is the best decision to save that money.

While I’ve been getting in a few runs and workouts from home lately, I struggle with motivating myself to really push through those home workouts and give them the same intensity that I would at the gym or box. I was thankful when my parents said they would bring me to their gym one day as a guest so I could get in a good workout.


I started thinking about what equipment I didn’t have at home that I could use and what I really wanted to focus on that day. As crazy as this may seem, I really wanted to do some rowing sprints. I always feel like such a slow rower and while I really try to focus on my form (which is good!), it’s a skill that definitely needs some work, leading to the creation of my 20 minute sprint row workout.

20 min row workout

Now keep in mind, if you’re a faster rower, this will likely take a little less time than it took me or vice versa. Just remember to give it all you’ve got, push hard through those sprints, but maintain a nice steady breath and good form. And of course, if you need a break, take a break!

What is one exercise you’d like to improve?

If you try the workout, make sure to let me know what you think!

Make sure to Pin this post for later! I appreciate your support!

20 min row-long

2 thoughts on “20 Minute Row Sprint Workout

  1. Liz

    That rowing machine always gets ya! It looks like it is such a nice leisurely workout.. and then after about 30 second it starts to kick your butt!! This looks like a great workout.. I’ll definitely have to try it on my next cardio day!

    1. Katie Post author

      Right? I don’t think I’ve hopped back on it since this workout but as I walked past it today at the gym, I swear it was mocking me in that subtle sneaky way where I know I’m going to hate it later. 😉

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