Adding a Rowing Machine to Your CrossFit Routine

The rowing machine shows up often in CrossFit-style training because it is simple to measure and works the whole body.

What the erg adds

• Low-impact conditioning: useful when you have already done a lot of jumping and running.
• Measurable effort: calories, metres and pace make it easy to compare efforts.
• Whole-body work: legs, back, core and arms all contribute.

For a comparison with other training styles, see rowing machines vs CrossFit.

Learn the stroke first

The stroke runs in a clear order: legs, then back, then arms on the drive, and the reverse on the recovery. When you are tired, the common fault is to pull with the arms and back too early. That wastes energy and can strain the lower back. Our guide to how to use a rowing machine covers the sequence.

A simple check is to watch your handle on the drive. It should travel in a straight line to your lower ribs, with your legs doing most of the pushing. If your knees are still bent when your back starts to open, the sequence has slipped.

Pace yourself

In workouts that mix rowing with other movements, rowing too fast at the start leaves you with little for the rest. Aim for a pace you can hold, and avoid pulling the handle as hard as you can on every stroke. A steady pace with a good rhythm beats a frantic one. See stroke rate for how rate and power fit together.

Here is a way to choose your pace. Decide the split per 500 metres that you can hold for about a minute longer than the row will last. If a workout calls for 500 metres, and you can hold 1:55 per 500 metres for two minutes, row at 2:00 to 2:05. Then you will have some energy for the next movement.

Distance	At 2:00 per 500m	At 2:10 per 500m	At 2:20 per 500m
250m	1:00	1:05	1:10
500m	2:00	2:10	2:20
1,000m	4:00	4:20	4:40

The numbers are simple divisions, so you can scale them to your own pace.

Damper and drag

Many people think a higher damper setting means a harder workout. On an air-resistance machine, the damper controls how much air flows into the flywheel. Settings in the lower to middle range suit most people, and a very high setting tends to make the stroke slow and heavy. The monitor’s drag factor gives a more reliable number than the damper dial.

Sample uses

• Warm-up: 5 minutes easy with a few stronger strokes.
• Interval work: for example, 4 rounds of 500 metres with rest in between.
• Chipper or mixed workouts: use a set distance or calorie target, and stay smooth.
• Cool-down: 5 minutes at an easy pace to bring your heart rate down.

These are examples, not a prescription. Adjust to your fitness and ask a coach if you are unsure.

Three example sessions

1. Row and squat ladder: 15 minutes. Row 200 metres, then 10 air squats. Then 300 metres and 10 squats, then 400 metres and 10 squats. Rest briefly and repeat as many rounds as you can.
2. Row and kettlebell: 4 rounds. Row 400 metres, then 15 kettlebell swings, resting 1 minute between rounds. Choose a kettlebell weight that lets you keep a flat back.
3. Steady aerobic block: 20 minutes of easy rowing at a conversational effort. This builds the engine for harder days.

Technique breakdown when tired

Under fatigue, certain faults show up in rowing.

• The back opens too early and the legs stop working.
• The knees rise before the hands have passed them on the recovery.
• The shoulders hunch and the arms take over.
• The slide speeds up as the stroke gets shorter.

If you notice these, drop the intensity. Slowing for ten strokes is better than carrying on with a broken stroke.

Protect your back

Fatigue and heavy lifting can leave the lower back tired. Keep a firm posture on the erg and stop if you feel pain that increases. If you have back problems, see a GP or physio before adding rowing. See rowing with lower back pain.

Recovery

Include some easy erg time on non-intense days. Sleep, food and rest days matter as much as the sessions themselves.

Tracking

Log your pace and how you felt. A 2k test every so often tells you if your conditioning is improving. For ideas, see benefits of rowing machine interval training.