3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
Post fastest and slowest times to comments.
Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.
Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
Beginner option:
3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.
Resources:
Rowing
Rowing: Body Position
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Comments on 240213
118 Comments
4:16-4:21
8:36 - 8:31 - 8:30
31:28 RX
R1: 7:48
R2: 7:49
R3: 7:47
M/41/5’9”/195#
M/33/5'7"/218lbs
Row2K (9:02)
Rest (4:00)
Row2K (9:01)
Rest (4:00)
Row2K (8:59)
Just a conditioning tempo row, or long intervals after a slow heavy lift session. Not near redline, but tired but biceps are tired. Got a good sweat and maintaining 2:15/500m pace was tough. Don't know my 2k pr but I think it's around 9:00.
Last week 2:00/500m Christine gassed me hard, but today was about endurance. Hit the stimi on this one. Overall rowed 7K today and that's the most ever.
33:22 Rx
M/51/190
6:33
6:44
6;41
1600m
Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
7:28, 7:21, 7:25. Total 22:14 rowing. M/45.
Completed after 240223. Only time for two rounds
8:24, 8:31
no push today.
M/38/6’/175#
7:49/8:01/x
Deo gratias
Switched to 3x200m swim. First 5:45 last 4:45. Could’ve pushed lot more, but first swim since fatherhood.
Rx:
7:14
7:21
7:24
Rx'd
8:18.7 (-7.36% of PR)
8:14 (-6.48% of PR)
PR is 7:42
7:05
7:05
7:10
7:24
7:26
7:41
8:56.8
8:52.3
8:47.3
31:52 RX. M42 5’9 172
7:56. 7:56. 7:54
9:33, 9:27, 9:13
M - 62 - 5’11”
beginner - 3x 1k row, 4 mins rest between
3:54.7, 3:53.1, 3:54.9
nothing if not consistent :)
PR? Yeah, 3:53.1 is for my 60’s
M-57
R1: 9:18
R2: 8:59
R3: 8:58
Fastest 8:50
med 8:53
slowest 9:01
Need to work on my rowing
M55
7.51
7.51
7.45
Rx
R1: 7:11
R2: 7:27
R3: 7:34
3 Rounds
2000 M Row
R1= 7min 56 sec
R2= 7min 56 sec
R3= 8 min 01 sec
Drag 10
RX
7:54-2000m
11:54
19:11-4000m
23:11
30:26-6000m
Not sure what the splits was
M/55/210
3 sets for total time: 9:44, 9:24, 9:27
Row 2,000 meters
Rest 4:00 between efforts.
Rx
7:50
8:01
7:54
Rowing is not my fave!
M/34/175
2023 Quarterfinalist
3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
slowest:7:49
fastest:7:37
Beginner option: Fastest time-5:24; Slowest time-5:53.
7:32.7/7:40.2/7:44.2
142/139/138 cals
GWU: 10 Inchworms+Push-ups/20 Banded Goodmornings/10 Rollover to V-sit/:20 Hollow Hold
SPWU: WU Row
Cool Down: Banded Hamstring Stretch
rx
m/41
7.03
7.29
7.33
Great job, especially that first row!
M/35/210#/6’2”
7:06.9 (1:46.7/500m)
7:03.4 (1:45.8/500m)
7:01.6 (1:45.4/500m)
That is awesome!
Male
35
5’ 7”
173
9:27
9:20
9:17
I did this Workout on Tuesday, February 13 at night. I completed it in 24:22 minutes (8:24, 8:02 and 7:56) at an 80% effort.
9:03
9:08
9:21
M/45/6'2"/200lbs
RX
7:57
7:47
7:42
Had time for half:
1000m row
2 min rest
3:46.1/3:52.2/3:56.2
M/62/6’2”/188
2 rounds
7:58
8:10
Not really feeling it today. But more importantly, this is my first real row since a rowing back injury last June put me completely out of commission for 6 weeks, so was a little scary. It’s been a long, slow, steady, productive rehab. I walked away feeling fine, so count that as a win!!
2000m x 3, 4 min rest:
Total Time: 00:31:47
* 1st 2000m = 00:07:49
* Rest. = 00:04:00
* 2nd 2000m = 00:07:58
* Rest. = 00:04:00
* 3rd 2000m = 00:08:00
Intermediate
06:37 - 06:35 - 06:42
10:10,10:11,10:18 4 minutes rest in between
RX
Fastest- 7:48
Slowest- 8:17
Round 1: 10:11.68, Round 2: 09:38.76, Round 3: 9:15.14, Total Time with 4 minutes rest between rounds: 36:54.70
I didn't realize I was supposed to keep track of each round.
Total time 42:05.97
Beginner: 4:20 range.
2000m x 3, 4 min rest:
Time: 00:38:09
* 1st 2000m = 00:10:09
* Rest. = 00:04:00
* 2nd 2000m = 00:10:15
* Rest. = 00:04:00
* 3rd 2000m = 00.09.45
1 mile run on treadmill 3% grade
8:35
1 mile run on treadmill 3% grade
8:35
80 cal echo bike
9:16
First workout
3x2000m
9:40.3
9:36.2
9:11.6
How are yall so fast?
Welcome and what a workout to get started with! Good effort!
The thing you need to focus on before your time is good technique (as with any movement). Solid technique will make you efficient and help prevent injury, strength and conditioning will follow with continued work, and you will see steady drops in your times - trust me when I say your times will improve most dramatically with improved technique (because you will be more efficient). The video posted by HQ on this page is a good starting point for self teaching, but there are a lot of other resources available online as well as in person. If you have a chance to swing by an affiliate there is bound to be a coach in there that can provide some good instruction and if you are in an area with a high school, college, or adult crew club/team there will be experienced coaches and rowers well versed in using a rowing erg that can help too. Aside from all that, there are a lot of folks new to using a rowing erg that start off on too high a resistance setting (commonly called drag or damper). Not to say that there isn't goodness in training at high damper settings, but distances and volumes like today's WOD and longer/more would generally call for a lower damper setting (probably nothing above a 5 on a C2 erg) especially if you are really concerned about time.
Keep with it!
Rx
5:30/5:39/5:33
Again, on my rower which I believe makes me look better than I am 😅
Intermediate RX:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
R1 6:37
R2 6:42
R3 6:43
TT w/4min Rests: 28:04
TT w/o Rests: 20:04
Feriado nacional aqui no Brasil, gostei muito desse treino! Soltou bem a musculatura, deu para dar aquela suada e liberar a senssção de bem estar e prazer causa pelo exercicio. Primeiro set 1: foi 2km - 8'32'' Set 2: 8'11'' e Set 3: 8'11' , aonde mantive a performance. Parece facil, porém foi desafiador, os descanso de 4 min foi necessário, certinho!
RX on concept 2 Rower
7:19.7 (average pace 1:49.9/500)
7:20.0 (average pace 1:50.0/500)
7:22.4 (average pace 1:50.6/500)
definitely put the intensity prescribed, 1st round felt 80-90%, last round felt so hard haha
Great job!
RXd row 2000 m followed by 4 minute rest. 3 rounds.
1@ 9:00
2@ 8:45
3@ 8:39
m/42/170
RXD
1@ 8:17
2@ 8:22
3@ 8:02
from Chile 🇨🇱 ⚡️
M / 30y / 95 kg
3 * 1600m
3*6.00 m
Row damper on 5
7:12.5
7:14.2
7:14.7
Awesome times and consistency!
Subsituted rower for ski erg as my gym doesn’t have rowers
ski erg level 8
07:57
08:07
08:07
M 56yrs young 172lbs 5'8"
8:33 drag 9
8:35 drag 7
8:36 drag 10
375 cals total 25:45
Great work!
8:46
8:33
8:30
Rx
7:35.2, 7:36.1, 7:38.4
Drag 5 on the C2, kept stroke rate 22-25, and hit a 1:58/500m split at the slowest. Took some discipline to go a bit slower on the first 2k in order to have a chance at matching on the next 2 efforts. Only a couple of blood blisters from this one and legs were pretty spent.
30:49.2 total time.
Nice work!
10-10-10-10-10 overhead squats
45-55-65-75-85#
Row 2k: 8:50, 120 cals
I couldn’t fathom 2 more sets like that…so
3 rounds of 5 min sets rowing
50 sec on/10 sec off
40 on/20 off
30/30
20/40
10/50
15 min, 2200m, 110 cals
I remember, now some 15 years ago, getting on a stationary bike at the Langley AFB gym. I had probably 10 different measures on the bike and 5 TV screens on different channels. And I lasted maybe 5 minutes before giving up in boredom. Stationary bikes are the worst for me, but rowers and treadmills are only marginally better.
61/5’8”/156
7:50, 7:49, 7:49
Pr: 7:11
8.11.7
8.17.3
8.11.6
fastest 7:50
and slowest 7:57
2.5 miles on a stationary bike
8:40
7:23
6:53
RX Age 54
8:23 Fastest
8:31 Slowest
😂😎
middle run 8:29
7:48.7/7:49.4/10:12.9
Fell apart on round 3...😥
PR = 8:12.6 (8-Nov-2022)
8:18.4 (+1.18%)
8:14.0 (+0.28%)
8:25.8 (+2.68%)
Within 2.7% of PR, all 3 sets :)
No rower: superset (( 25 weighted cable row, 10 deadlift)x3) = 1 set: complete 3 sets.
M/49/6'2"/185#
Rx'd on concept 2 rower
7:44.5
7:45.7
7:46.3
Legs were heavy and core was shot on that last round
Those are some great times. Good work.
Those are some great times. Good work.
Right there with you on those legs and core. Well done!
8:02 7:49 7:48
Chest work before, between, and after
Skipped yesterday’s WOD because of knee pain, I was really glad to see rowing today.
8:18.9
7:55.6
7:34.8
M- 52 / 5'7 / 210
Intermediate
6:30/6:37/6:36
Beginner option:
5:52-5:42,3-519.8
F 40
beginner
26:20 total time
Intermediate
8:15, 8:30, 8:20
3 resistance
I am getting back to it consistently. Work in progress.
8:38, 8:13, 8:11
7:33, 7:21, 7:16
45 yrs old
Nice work!
Fast, and continuous improvement!
Great times and great progression!
That’s flying
Rx
7:52.1
7:49.4
7:50.3
Total time: 31:45
Total time: 31:45
Intermediate
20:06
8:00 slowest
7:42 fastest
9:04
9:16
9:20
32M/5’6”/175#
Rower at 8 resistance
Average hear rate 155
Int @ 1600m
8:12
8:08
8:04
m/53/175
Glad I have Audible:)
8:03 - 8:30 - 8:24 @ 6 resistance
Techno gym erg 🤮
rx
7:52 fastest
7:55 slowest
Nice consistency.
1: 8:06
2&3: 7:55
RX
Globo wod: If you are using a non standard rower note in comments. If a rower isn't available sub 3x 1 mile runs or 3x 110 calories assault/100 calories echo bike.
32:30 rx
Rowing Set 3
9:56
Champions Club Scaling Notes
RANT
I was just talking to one of our parents at the gym today about how much of the core of CrossFit programming is founded on simplicity, and lo and behold, this thing comes up. As a reminder, any of my scaling notes involving rowing need to be taken into consideration that I don't have a rower, and have rowed probably less than 10 times in my CrossFit lifetime. That being said, track repeats, rowing repeats, bike repeats, basketball repeats... any kind of monostructural repeat/interval effort is going to be rough if you treat it the right way. If I remember a Coach Glassman quote correctly from the Interval Generator CFJ article, "There are no bad intervals, only weak efforts." When looking at the work/rest layout, just remember a simple principle: the longer the rest, the more intense the effort.
QUESTIONS TO ASK FOR SCALING
Am I up to putting in an effort that merits a 4-minute rest?
Do I need to lower the intensity to work on rowing technique?
Is my body going to be able to handle 6,000m of rowing at a higher intensity that I'd be able to do all at once?
Do I need to increase intensity (speed) and lower the overall distance?
NEW TO CROSSFIT SCALE
Put 30 minutes on a clock and practice rowing and two other movements you need to work on
"rowed probably less than 10 times in my Crossfit lifetime"
Buddy the Elf---"That's Shocking" :):)
That picture shows a girl smiling on the rowing machine. Nope.
Chris—I agree.
Mel, that might be the single most underrated summary of where crossfit.com is at this time.
Mike... here's another shocking one: I've never seen Elf. And I really don't think Will Farrell is very funny in general.
/duck tomato being chucked at me
-5:45
-5:11
-4:57
4’9”/105
Subbed 60cal bike for row
Realized I cheated myself of half the workout, so I repeated it today with, interestingly enough, the exact average/round as yesterday:
-5:36
-5:20
-4:57