WorkoutsRow & Rack
Row & Rack
A repeatable row-and-squat interval workout. Hit the row hard enough to raise the heart rate, then control a heavier barbell while your breathing is still elevated.
Equipment
- Barbell — 60/40 kgBarbell — 60 kgBarbell — 40 kg
- Rower
E4MOM · 20' total
5 rounds — 4' per interval
Row
Front Squat
Score = Total rounds
The workout
E4MOM · 20' total
5 rounds — 4' per interval
Every 4 minutes
300 m Row
8 Front Squat
60/40 kg60 kg40 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Row & Rack is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Front Squat
- Row
Equipment
- Barbell — 50/35 kgBarbell — 50 kgBarbell — 35 kg
- Rower
E4MOM · 20' total
5 rounds — 4' per interval
Row
Front Squat
Score = Total rounds
The workout
E4MOM · 20' total
5 rounds — 4' per interval
Every 4 minutes
250 m Row
8 Front Squat
50/35 kg50 kg35 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Row & Rack is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Front Squat
- Row
Equipment
- Barbell — 35/25 kgBarbell — 35 kgBarbell — 25 kg
- Rower
E4MOM · 20' total
5 rounds — 4' per interval
Row
Front Squat
Score = Total rounds
The workout
E4MOM · 20' total
5 rounds — 4' per interval
Every 4 minutes
200 m Row
8 Front Squat
35/25 kg35 kg25 kg
Scoring
The score is the number of completed rounds.
Run it in Everground
Row & Rack is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Front Squat
- Row
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Equipment: Kettlebell · Rower
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Equipment: Barbell · Pull-Up Bar