Tag Archive: calorie row

Calorie Row

Row 300 calories (not for time)


Five 3-minute rounds of:

185/125-lb.* front squats, 10 reps

10 box jumps, 36/28-in.* box

Row for max calories

Rest 3 minutes between rounds.

taken from CF mainsite

*Intermediate Scale: use 155/105lb front squats, 30/24-in. box

*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box


For time:
20-calorie row
clean and jerks, 20 reps (165-lb./110-lb.*)
20-calorie row


Reduce weight to allow focus on mechanics.

4 Rounds for time of:
20 Calories, Rowing
15 GHD Sit-ups
10 Overhead Squats 115/80#


12 Cal Row
12 Deadlifts (185/125)
12 Decline Pushups (feet on a 45# plate)

(attempt to complete each round successfully in the 3 minutes)

4 Rounds for time of: 
40 Calories, Rowing
40 Push-ups
40 ft, Front Rack Lunge (115/80#)
4 Rope Climbs, 15 ft

Scale as needed.