Leg Drive in Rowing and Pressing

Iron Grip CrossFit – CrossFit

Considering how much the medical industry loves to reccommend “low impact,” exercise for an ever increasing number of people, it’s amazing that rowing is not a more commonly chosen option. The two most popular “low impact” exercises people seem to choose are swimming and biking. Don’t get me wrong, both of those are excellent modalities and well worth the time it takes to become proficient at them. But if we’re looking for an all around effective exercise modality that is “low impact,” involves the whole body, requires a full range of motion about most of the joints, and can be done safely alone, out of biking, swimming and rowing or even walking/running, rowing is the only one that satisfies all those criteria.
Long story short… While we don’t want to neglect any of the mono structural exercise modalities available to us, rowing will always have a place near the top of our “go to” list.


A: Warm-up (No Measure)

3 Rounds

Bear box (8 steps)

5 Piked/Handstand pushups

B: Warm-up (No Measure)

10 Minutes:

Work up to 85% of 1RM Push press


Alternate Push press sets and Rowing efforts with rest as needed between each. Each row will have its own time score, but the whole workout is not timed.

Push Press (3-3-3-3-3)

All done with 85% 1RM


1000m Row (Time)

Max Effort 1000m Row

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row

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