Rowing Machine

Workouts

• RB100

  15 min · Intermediate

  15-Minute HYROX Sled Finisher

  Short, brutal intervals pairing sled push and pull with rowing to train the legs-on-fire feeling of race day.

• RB100

  20 min · Intermediate

  20-Minute Wall Ball and Row

  Alternate minutes of wall balls and rowing to build the stamina for HYROX's final station.

• 

  30 min · Beginner

  30-Minute Fat-Burning Circuit

  Timed dumbbell intervals: 40 seconds on, 20 seconds off, to keep your heart rate up and your whole body working.

  Includes rowing machine in linked exercises

• RB100

  30 min · Beginner

  30-Minute Full-Body Strength

  The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.

  Includes rowing machine in linked exercises

• RB100

  30 min · Intermediate

  30-Minute HYROX Stations Circuit

  A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.

• RB100

  45 min · Intermediate

  45-Minute Dumbbell Fat Loss

  Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.

• RB100

  45 min · Intermediate

  45-Minute Engine Builder

  Machine intervals across rower, ski and bike to build an aerobic engine without the pounding of running.

• RB100

  45 min · Intermediate

  45-Minute Lower Body Strength

  Heavy squats and deadlifts, then single-leg work and hip thrusts, for legs that hold up under load.

  Includes rowing machine in linked exercises

• RB100

  45 min · Intermediate

  45-Minute Upper Body Hypertrophy

  Bench, pull-ups, rows and presses in classic muscle-building rep ranges.

  Includes rowing machine in linked exercises

• RB100

  60 min · Intermediate

  60-Minute Full-Body Hypertrophy

  A complete muscle-building session that hits legs, push and pull in one hour.

  Includes rowing machine in linked exercises

• RB100

  60 min · Advanced

  60-Minute HYROX Half Simulation

  Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.

• RB100

  60 min · Advanced

  60-Minute Olympic Lifting Power

  Power cleans, push presses and front squats for athletes who want to be fast as well as strong.

  Includes rowing machine in linked exercises