Landmine Row Repeatable AMRAP
landmine row wod
AMRAP 12
8-12 Landmine Row reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Landmine Row — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Landmine Row is a heavy horizontal pull using the anchored bar and a neutral handle or secure grip. Equipment: Landmine attachment, Barbell, Row handle, Weight plates. To establish a repeatable position, straddle the bar, hinge with a braced neutral trunk, and grip the row handle below the loaded sleeve. From there, pull the handle toward the lower chest, pause without standing up, and lower until the arms are long. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Keep the hinge position stable and use collars so plates cannot slide during the set. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Landmine Row is a heavy horizontal pull using the anchored bar and a neutral handle or secure grip. Use repeatable sets of Landmine Row and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
Latissimus dorsiRhomboidsBicepsPosterior chain
Equipment
Landmine attachmentBarbellRow handleWeight plates
Best For, Avoid If, and Scaling
| Best for | Landmine Row conditioning when the goal is repeatable output through latissimus dorsi and rhomboids, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Landmine Row if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: straddle the bar, hinge with a braced neutral trunk, and grip the row handle below the loaded sleeve. |
| Scaling | Use an empty bar or a band row. |
How to Do the Landmine Row
1
Prepare the equipment and space: straddle the bar, hinge with a braced neutral trunk, and grip the row handle below the loaded sleeve.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: pull the handle toward the lower chest, pause without standing up, and lower until the arms are long.
4
Pause briefly in the strongest position instead of using momentum to rush through it.
5
Return under control, reset balance and tension, then begin the next repetition.
Common Mistakes
✕
Skipping the setup details: straddle the bar, hinge with a braced neutral trunk, and grip the row handle below the loaded sleeve.
✕
Using more resistance than can be controlled through the complete range.
✕
Turning a strength or accessory movement into a rushed conditioning repetition.
✕
Ignoring the main safety boundary: Keep the hinge position stable and use collars so plates cannot slide during the set.
Coaching Tips
✓
Focus on this action: pull the handle toward the lower chest, pause without standing up, and lower until the arms are long.
✓
Use a smooth return; the eccentric phase should look as organised as the working phase.
✓
End the set when posture, joint alignment, or anchor stability changes.
✓
Progress tension or load only after every repetition follows the same path.
Scaling Options
Easier / Beginner
Use an empty bar or a band row.
Harder / Advanced
Add load, pause at the top, or slow the lowering phase.
Training Examples
Train Landmine Row with a Clear Purpose
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Landmine Row Conditioning Intervals
landmine row conditioning
Every 3:00 x 6 rounds
8-12 Landmine Row reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Landmine Row appear in a workout?
Landmine Row works best when its movement pattern and setup match the session. Use it for controlled strength, accessory, or specifically compatible conditioning work, not simply to increase exercise count.
How should I scale Landmine Row?
Use an empty bar or a band row. Once every repetition is stable, progress with this option: Add load, pause at the top, or slow the lowering phase.
What is the main safety check for Landmine Row?
Keep the hinge position stable and use collars so plates cannot slide during the set.
Build It Into a Workout
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Useful next steps
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