16-minute row and double-under EMOM
- 16 minutes
- EMOM · every 1 min
- Rowing machine
- Jump rope
A 200 metre row on odd minutes, 40 double-unders on even minutes, eight rounds. A cardio EMOM in which the rowing and the skipping are both set by distance and count, not by time.
It opens in the builder, so you can change anything first, then press Start session.
Minute by minute
| Minute | Movement | Reps |
|---|---|---|
| 1 | Row · 200 m | — |
| 2 | Double-under | 40 |
| 3 | Row · 200 m | — |
| 4 | Double-under | 40 |
| 5 | Row · 200 m | — |
| 6 | Double-under | 40 |
| 7 | Row · 200 m | — |
| 8 | Double-under | 40 |
| 9 | Row · 200 m | — |
| 10 | Double-under | 40 |
| 11 | Row · 200 m | — |
| 12 | Double-under | 40 |
| 13 | Row · 200 m | — |
| 14 | Double-under | 40 |
| 15 | Row · 200 m | — |
| 16 | Double-under | 40 |
How it runs
The row gives your legs and back the work and your calves a break; the rope reverses it. Skipping is where this workout goes wrong: a tangled rope eats into the minute faster than a tired row does.
Choosing weight and pace
Row at a pace you could repeat eight times, not a sprint. If 200 metres takes you more than 50 seconds, shorten it to 150 so you still get some rest. For the rope, choose a count you can complete in about 35 seconds on a good day.
Easier
- Replace double-unders with 60 single-unders.
- Row 150 metres instead of 200.
Harder
- Row 250 metres, or add two more rounds.
- Make it 50 double-unders.
More workouts
- 10-minute bodyweight EMOM — 10 minutes
- 16-minute dumbbell EMOM with a rest minute — 16 minutes
- 20-minute kettlebell EMOM — 20 minutes
- All workouts
Stop if something hurts. If you have an injury or a health condition, check with a professional before trying a new workout.Privacy