I have a rower, not everyone does. I love adding something monostructural, a fancy word for cardio, into workouts. Airdynes, ski ergs, or just plain old running, any of these will add to the workout.
In this workout I rowed, the equivalent run would be somewhere around 200m. If you can't run, do some burpees.
5 Rounds
300m Row
6 KB C&J @ 24kg
9 Swings @ 32kg
15 min AMRAP
10 Russian Swings @ 32kg/24kg
20 Walking Lunges
Now I'm not against Russian swings per se, I just don't normally do them. For this workout though, they're perfect. The faster cycle rate of the Russian swing is very effective. This workout is so terrible because you never stop moving, and by terrible I mean awesome, and terrible.
*A quick Google image search reveals that a Russian swing is indeed an entirely different thing, used in circuses.
An actual Russian swing.
From the mind of evil genius Ben Bergeron
21-15-9 Reps for time of:
KB Swings (70, 53)
Burpees
This is a fast workout, some freaks do it around 3 minutes (not me). The bell should be heavy, but not so heavy you aren't moving very fast. If this workout is longer than 7 minutes, you're not moving nearly fast enough.
Sadistically I've thought about modifying this workout by wearing a weight vest.