Intro: Rowing is one of the most efficient full-body cardio exercises in fitness — legs, core, back, and lungs all working together. The 100-calorie row is a classic benchmark in HYROX and CrossFit circles for good reason: it’s brutal, scalable, and revealing.
In this RB100 challenge, we take it head-on: Row 100 calories in a single session.
Equipment You’ll Need
- Concept2 Rower (or equivalent with calorie tracking)
- Optional: Heart rate monitor to gauge aerobic vs anaerobic threshold
Suggested Formats
- Max Effort: How fast can you row 100 calories?
- Paced Row: Maintain consistent 500m split and finish strong
- Interval Format: 10×10 cal with 30–60 sec rest
- Partner Workout: Share the work, switch every 10–20 cal
Why It Works
- Full-body engagement (legs, back, arms, core)
- Easily trackable and repeatable test
- Builds lactate threshold and cardiovascular endurance
- Transfers to ski erg, assault bike, and even run pacing
Tips for Success
- Focus on strong, consistent pulls — don’t rush the stroke
- Keep your damper setting between 4–6 for most efficient output
- Watch stroke rate: aim for power per pull, not just speed
Pair it with:
External Resources:
every stroke counts.
RB100.Fitness
