5 rounds for time of:
Row 350/500 meters in as few pulls as possible
After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.
Post time and number of pulls each round to comments.
Compare to 210928.
Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.
Scaling:
Reduce the distance on the rower.
To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.
In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.
Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.
After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.
Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.
After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.
Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.
Resources:
Rowing Technique Tips
The Double-Under
Find a gym near you:
View the CrossFit map
Comments on 250215
89 Comments
17:06 rx
28 damper 9
24 damper 9
22 damper 9
21 damper 6
20 damper 1/ back to 6
M/29/180lb/5'8"
CrossFit AFK
3+58 - Rx
Pretty grippy. 3 + 1 round and 9 more TTB.
Posted on wrong day, this was 250214.
Finally got around to this one. Last time was 15:33, today was 15:27, and I got 20 pulls per round, which a lot less than last time. It wasnt much faster.
M/57
4xsingles
19:48
Scaled à la Pat sans rower
cable row @ 80 x 20
squat row @ 60 x 10
repeat pour 500m
25x 80
15x 60
facepull x10 @ 40
60min
M 54/205/6’
Set damper at 1.
16:16 as rxd.
Rxd on 2/17 before that days workout at the Y. Read some of the helpful tips folks posted about gaming this one and went with a damper of 1 and tried to let the meters almost stop before pulling again.
27-24-23-23-23
18:51.
the rows were probably 2:20/500m pace on average and none of the DU rounds went unbroken. Tried to keep that number low for a better time but maybe not the best strategy.
2021-runs and 30 DU each round. 16+ minutes
pulls - 41, 39, 40, 39, 36
2 singles per pull, 13:42
15:50, using women rx.
WT: 141
HT: 63"
Age: 58
Adaptive / Neuro-Minor - Singles, Damper @10
00:16:25
42, 42, 42, 42, 40
Women’s RX damper on 8
pulls 40-31-30-28-21 (figured it out toward the end :))
Time 21:37 (the 8 damper and big pulls had my glues and hams on 🔥)
tiempos de ronda
R1 | 03:43 |
R2 | 05:32 | +109 s
R3 | 04:25 | -67 s
R4 | 04:49 | +24 s
R5 | 02:33 | -136 s
Ø 04:12
Tiempo restante: 00:01 = 21:03
5 rounds for time of:
50 SDHP 45 lbs
100 Double-under
50 SDHP 45 lbs
100 Double-under
40 SDHP
80 Double-under
40 SDHP
80 Double-under
30 SDHP
60 double - under
19:23 Rx
40-41-42-42-45
Rx’d
24:46
M 51/180cm/75kg
Rx scaled/modified version
5 rounds for time of:
25 SDHP, 24kg kettlebell
50 Jumping Jacks
14:23
After completing 250214, Rx’d: 26:09
Pulls: 56-59-58-58-57 Damper 4.5
Rx’d: 22:31
Pulls- 54-51-51-49-60
Nor sure what the damper was last time but I was gassed from the first workout, that’s my official excuse
Nice work getting after both!
Tough doing those back to back. Well done!
4 rounds:
500m row minimum pulls 33-33-32-29
2 double understand for each pull
21:02
21:10 Rx 27-25-23-23-23
500m + Single-Unders -- shoulder still hurting too much for DUs.
18:44
32-32-36-38-42 on Damper-9
GREAT WOD! Perfect for training more efficient rows. I wish the shoulder was up to DUs.
20:00
24 23 22 23 & 21 pulls to 350 on cadence 8
Rx 13:48
35-33-32-31-31 Pulls
*All Double-unders unbroken.
*Damper at 1 (Allows the Flywheel to continue spinning)
*Rows at ~ 1:58/500m Average
Fantastic job, Derek!
How the flywheel works is still rocket science to me xD
Is having the damper at 1 allowed? Whenever I tried to put it at 1, my trainer never allowed it. Just curious, that's all:) Not criticizing at all. What is the difference between putting it at 1 or at 10? Thanks!
The Damper determines how much Air Flows into the Flywheel. Damper 10 is the Damper all the way Open; meaning Higher Resistance from Air because the Flywheel slows down faster. Damper 1 is the Damper all the way Closed; meaning Lower Resistance from Air because the Flywheel slows down slower.
I used Damper 1 today because the Goal of the Workout was achieving a Low Stroke Rate and therefore less Double-under and a Faster Time. At Damper 1 the Flywheel keeps Spinning and Collecting Meters longer while you Recover than at a Higher Damper; and even at a Low Stroke Rate for the next Pull the Flywheel will still be Spinning making the Pull Easier to keep at your desired Pace.
I have done this workout before and I Programmed it for my Affiliate and Coached/Watched a bunch of Athletes do it with different Strategies. The Lower Damper was definitely the most successful strategy to get a Fast Time.
For Normal Rowing I usually use a 5/6 Damper Setting, I have found this to be ideal for my build and stroke over the years. But different people will have different thoughts on Damper Setting and different ways to find your ideal. Competitive Rowers typically Row at around a Damper 4 from what I have heard and seen. But I think most CrossFitters do better at a little bit higher of a Damper.
Your Trainer didn’t want you to Row at Damper 1 because that low of a Damper is not usually used, a Higher Damper close to 10 is also not typically used.
👌🏻
Another way to look at it is from the perspective of rowing in a crew boat (skull or shell). The damper was also meant to simulate the efficiency of the boat moving through the water. A clean, smooth, and light boat in good conditions will require less force to move through the water, and will slow less quickly after each stroke. A dirty, wider, and heavier boat in worse conditions will do the opposite. CF HQ posted a video with the half-marathon row WOD several years ago. An Olympic silver medalist in crew gave some row erg use tips/advice, and in that video she stated no time record on an erg in competition has been set using a damper above 5.
You can absolutely use a 1 depending on what your training goal for that workout is. Your trainer probably didn’t want you to use a low damper based on the goals you had set for yourself or that they had for you. Like Derek, I typically use a damper of 5 or 6 depending on what I’m doing or what the training stimulus is for that particular workout.
- 31 SDHP@Kb 32kg
- 62 double unders
Time 17’ 58’’
Scaled
4xSU rounds 1-4, Rx for round 5
18:09
First 4 rounds were 30-27-27-29 strokes in 1:57-1:59, last round was 25 strokes in 2:05. Had no comparison notes on this as I was in the first two weeks of recovery post-herniated disk when programmed in 2021. Might be interested in redoing this at normal 500m pace (and SUs) to see what difference that makes in overall time - less time for rows but more reps.
Nice work, I gotta figure out why I have so many more pulls than y’all 😆
Nice job working DUs in!
5 rft: 400m run + 100 dubs
17:45
Nice!
Just did yesterday’s wod, got 15 t2b in the second round of 15’s. Had about 15 seconds to rest at the end of 12’s. False confidence in the round of 9 lol
Hang Randy- 4:26
Rx:
17:19
c2 rower
34 (damper 10)
+34 (damper 8)
+34
+32 (damper 9)
+34
Dubs
74 [mis-mathed, should’ve done 68]
+68
+68
+64
+68
Good work!
55 yo M/ 5'9"/ 150 lbs
did 1 hand release push up for each pull on the rower instead of double unders
37:29
38, 36, 37, 36, 38 pulls and hands release push ups
total 185 pulls/hand release push ups
damper @ 10
It makes me wonder if my time would have been faster if I'd just rowed normally and done the extra reps
19:50 Rx
Pulls: 48-48-49-45-34
*5th round I tried just pulling hard and letting the meters roll for awhile before pulling again
5 rounds, 500m rows and 3 single unders for each pull with a weighted rope
22:59
R1: 30 pulls, damper at 6, 90 SUs
R2: 27 pulls, damper at 8, 81 SUs
R3: 27 pulls, damper at 10, 81 SUs
First 3 rounds at 11-13 strokes/minute
R4: 45 pulls, damper at 6, 135 SUs
R5: 43 pulls, damper at 7, 129 SUs
Rounds 4 and 5 rowed at a normal pace, low 20s strokes/min
Interesting that my times were not markedly different between any of the 5 rounds...all in the 2:10ish range
62/5'8"/153
Good job, Jim!
Nice extra work using a weighted rope!
No rower or cardio alternative until Tuesday so I did WOD 201811. Zercher squats 10 sets of 2 to a max and combined with floor chest press to match. 135,155,165,175,185,195,205,215,225,235 - only one for floor press on this set
Nice alternative!
16:06 r‘xed
Awesome!
500m row x1su
5x65/65
20:57
32/31/29/27/26
M/48/6’4”/225#
500m row, subbed 3x single unders
30 (1:43)/90 su
29 (1:45)/87 su
29 (1:48)/87 su
29 (1:51)/87 su
29 (1:53)/87 su
16:19
Pre WOD 8K run -27°F
5 rounds 350 m C2 Rower-damper @9
31/31/41/36/41
Did 4 singles per pull:
124/124/164/144/164
14:44
Crushed it, as usual. Not sure why HQ had a mens/womens distance on this workout...you clearly didn't need it.
Awesome!
Fantastic, especially with that pre-WOD run!
Very good!
Thanks! Never sure how rowing will go, but turned out ok today. Not sure I would have had the same results with 500m, Jim, but curious to try. (Not today) :)
Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.
After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round
45-90
34-68
44-88
16:40
Charles, looks like you sold yourself short! Looks like 2 SUs/stroke, not one. Good job!
Trying to figure out the best strategy... All rounds were 25 pulls, which gave me an average of 10/11 s/m = ~2:10/500m... The second round I tried a different strategy, which was pulling only when the rower stopped counting meters... Bad one, lost more than a minute I guess comparing to the other strategy... Damper was always at 10.
Total time: 15:58
Nice work!
Good job!
Silly question but how do you know how many pulls?
Count them ;)
That is heavy for high pulls, nice job!
19.59
19:45
46 pulls, 92 double unders
45 pulls, 90 double unders
34 pulls, 68 double unders
31 pulls, 62 double unders
30 pulls, 60 double unders
the later rounds I found it better to take slow, long pulls
Μ50/77/179
5 rounds of
400m run
15 broad jumps
50 single, double under mix
22:15
15:36
30/28/26/23/23 strokes
Great job!
Awesome!
Scaled
400m run
100 double unders
14:47
Nicely done!
Naples Naval Base
350m Row
#of pulls = lateral hips over sandbag
pulls per round: 38, 37, 40, 39 and 40
You’ll have to show me lateral hips over sandbag in Amsterdam in a couple of weeks.
Rxd 24:30
Any other options since i dont have a rower?
I scaled to a 400m run. I calculated more or less how many strokes I’d perform to complete the 500m row and used that as the double unders.
I scaled to a 400m run. I calculated more or less how many strokes I’d perform to complete the 500m row and used that as the double unders.
Interesting scale, Patrick. The default is to SDHP for rows, but your scale would better replicate the explosiveness I think HQ is aiming for.
I like that scale as well!