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Badass Rowing Workouts

Laura Gassner Otting is a badass.

She literally wrote the book on becoming limitless (get your own free assessment for having a limitless life here), has been on our podcast, and has shared tips with us on how to have family meetings with heart.

She’s also hella fit and is one heck of a rower. So much so that after our podcast episode with her, we got two of her rowing workouts to try ourselves … and share with you!

And, let’s be clear here. LGO is one fit lady. And these rowing workouts? Well, they are no joke. They are definitely for the seasoned and more advanced rower. So, listen to your body, and, of course, modify as needed and don’t be afraid to take the intensity down a few notches.

Rowing Workout 1: Speed Day

Aim to be as close to your 2k pace as possible.

1250 meters, then 8-minute rest
2 x 750 meters, then 4-minute rest after each set
3 x 250 meters, then 3-minute rest after each set

Rowing Workout 2: Steady State

SPM = strokes per minute

The goal is to nail the transition back to 16 spm and keep the splits the same, so pull press, with fidelity to form.

4 x 20 minutes with 2-minute rest in between sets, complete twice through:

  • 4 minutes at 16 spm
  • 3 minutes at 18 spm
  • 2 minutes at 20 spm
  • 1 minute at 22 spm

Thanks for the rowing workouts, LGO! I’m going to have to try this in my garage gym–Jenn

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  1. nice post thanks for the information

  2. Great article! I have a fitness blog myself, where I provide some useful tips on exercise, food and health. Would appreciate if you could check it out and give your suggestions for improvement.
    Fitness Nomad Pro

  3. Samantha says:

    Thanks for this inspiring post. Laura is such an inspiration. I am going to try her rowing workout on my new rowing machine. It hasn’t had much use. But now with the gyms closed, I better start using it.

  4. You are honestly such an inspiration! You give out really solid advice. And Laura is a total badass! You guys put out some great content. Keep doing this amazing work.

  5. Great workout, I have always enjoyed rowing. You get a great strength building exercise that is also great for your cardio. I will try these workout splits.

  6. Gurwinder says:

    i like your workout
    I m follow you

  7. I am reading a blog on this website for the first time and I would like to tell you that the quality of the content is up to the mark. It is very well written. Thank you so much for writing this blog and I will surely read all the blogs from now on.

  8. it’s also important to note that form is always to be noted. when these athletes train for their sport they perform each exercise properly and with controlled repetition. the way we move and control our methods of exercise is very important as it will decide how we perform athletically.

  9. Shawn says:

    I am an amateur rower. Today I decided to do these workouts and my muscles are so worn out. I will need a couple of days for recovery. It was super fun though. Did it at the gym with my rower buddy. Thanks for this bad ass workout.

    1. Jenn says:

      That’s so great to hear! Woohoo! 🙂


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