SmartWOD Workout of the Month for August: “Rowmance is Dead 💀”

Lin ny
Jul 31
3 min read

Ready for a big dose of “row”mantics? Then our new SmartWOD workout of the month should be just what you're looking for.

At 30 minutes, “Rowmance is Dead 💀” is a longer workout – but one that is guaranteed not to bore you.

Grab a barbell, a box, and, most importantly, a rowing machine, and get ready for this fun (cough) EMOM.

Want to know more about our new #WOM? Then scroll through the article. You'll find a direct link to the workout below. ⬇️

SmartWOD “Workout of the Month”—what's that?

With the “Workout of the Month”, we publish a new, challenging workout every month for what is arguably the fittest community in the world—the SmartWOD community.

There are three difficulty levels in total – from beginner to professional athlete. This means there is something for everyone, and you won't even have a chance to think of an excuse.

By the way: We always love it when you share your score with us on Instagram. Every now and then, we raffle off premium codes and goodies among everyone who comments. So it's worth joining in.

The SmartWOD workout of the month for August: “Rowmance is Dead 💀”

A 30-minute EMOM. Sounds long, but it's doable. The special thing about “Rowmance is Dead 💀” is that 3 of the 4 movements are actually just your warm-up. Because what matters is the 4th exercise – rowing!

Your task: Try to burn as many calories as possible on the rowing machine over 6 rounds. That's your final score!

What do you need for the workout?

A rowing machine
A barbell
A box
And the SmartWOD timer (that's a no-brainer)

Tip: With this workout, rowing is all that matters. You should really go for it during the 60 seconds you are on the rowing machine. Then you have a minute to catch your breath before starting all over again.

“Rowmance is Dead 💀” in various difficulty levels

You probably want to know exactly what the workout looks like. Here are the three different levels:

Fitness level Performance (professionals)

Alt. EMOM 30:

Min 1: 10 Power Cleans @ 80/55 kg

Min 2: 12 Burpee Box Jump Overs @ 24"/20"

Min 3: 15 Deadlifts @ 80/55 kg

Min 4: Max Cal Row (Score)

Min 5: Rest

Score = Total Row Calories

Fitness level Fitness (advanced)

Alt. EMOM 30:

Min 1: 8 Power Cleans @ 60/40 kg

Min 2: 10 Burpee Box Jump Overs @ 20"

Min 3: 12 Deadlifts @ 60/40 kg

Min 4: Max Cal Row (Score)

Min 5: Rest

Score = Total Row Calories

Fitness level Starter (Novice)

Alt. EMOM 30:

Min 1: 6 Power Cleans @ 40/25 kg (oder DB Power Cleans)

Min 2: 8 Burpee Step-Overs oder Burpee-to-Plate

Min 3: 10 Deadlifts @ 40/25 kg

Min 4: Max Cal Row (Score)

Min 5: Rest

Score = Total Row Calories

Which level is right for me?

This time, it's your strength that decides. The three levels differ mainly in the weight on the barbell for deadlifts and power cleans, as well as the number of repetitions.

Even if you can do 10 cleans with 80/55 kilograms, remember that you have to do this for 6 rounds.
Think carefully about how many repetitions per minute you can manage over a longer period of time.
And above all, don't forget that the exercise that really matters—rowing—comes after all the other exercises.

Are you ready? Click the button below to go directly to the workout in the SmartWOD Workout Generator app. Just press “Start workout” and you're ready to go!

Start workout