Meadows Row Repeatable AMRAP
meadows row wod
AMRAP 12
8-12 Meadows Row reps
8 controlled air squats
Keep every round within a consistent pace
Landmine
Meadows Row — Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Meadows Row is a staggered single-arm landmine row that combines upper-back loading with anti-rotation control. Equipment: Landmine attachment, Barbell, Weight plates. To establish a repeatable position, stand perpendicular to the bar in a split stance and grip the sleeve with the outside hand. From there, hinge over the bar, row the sleeve toward the hip without opening the torso, and lower to a long arm. The movement belongs in deliberate strength, accessory, or compatible conditioning work rather than being added randomly for novelty. Leave clearance for the plates and use a load the grip can control without twisting the spine. Select resistance that preserves the intended pattern from the first repetition to the last.
Quick answer
Meadows Row is a staggered single-arm landmine row that combines upper-back loading with anti-rotation control. Use repeatable sets of Meadows Row and scale before breathing speed causes range of motion or control to disappear.
Muscles Worked
Latissimus dorsiRear deltoidsBicepsForearms
Equipment
Landmine attachmentBarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Meadows Row conditioning when the goal is repeatable output through latissimus dorsi and rear deltoids, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Meadows Row if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: skipping the setup details: stand perpendicular to the bar in a split stance and grip the sleeve with the outside hand. |
| Scaling | Use an empty bar or support the free hand on the thigh. |
How to Do the Meadows Row
1
Prepare the equipment and space: stand perpendicular to the bar in a split stance and grip the sleeve with the outside hand.
2
Brace before creating tension and confirm that the working joints feel comfortable.
3
Perform the repetition: hinge over the bar, row the sleeve toward the hip without opening the torso, and lower to a long arm.
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: stand perpendicular to the bar in a split stance and grip the sleeve with the outside hand.
✕
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: Leave clearance for the plates and use a load the grip can control without twisting the spine.
Coaching Tips
✓
Focus on this action: hinge over the bar, row the sleeve toward the hip without opening the torso, and lower to a long arm.
✓
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 support the free hand on the thigh.
Harder / Advanced
Add load, pause at the hip, or use a slower eccentric.
Training Examples
Train Meadows Row with a Clear Purpose
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Meadows Row Conditioning Intervals
meadows row conditioning
Every 3:00 x 6 rounds
8-12 Meadows Row reps
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
Where should Meadows Row appear in a workout?
Meadows 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 Meadows Row?
Use an empty bar or support the free hand on the thigh. Once every repetition is stable, progress with this option: Add load, pause at the hip, or use a slower eccentric.
What is the main safety check for Meadows Row?
Leave clearance for the plates and use a load the grip can control without twisting the spine.
Build It Into a Workout
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