For TimeCardio
Primal Row Hellfire
Monostructural
Solo
Workout Details
For Time
For Time:
5 kmRow
↳ 3.1 miles
Original WOD
For Time: 5000 meter Row
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the row. Aim for consistent splits per 500 meters.
- 2Focus on breathing to manage energy. Take deep breaths to stay relaxed during longer durations.
- 3Use a strong leg drive to power the pull and avoid over-reliance on upper body strength for efficiency.
- 4Break the row into manageable segments in your mind (e.g., 1000m chunks) to prevent fatigue.
- 5Stay seated and engaged throughout to maintain stability and efficiency.
Safety Considerations
Technical Focus
Monitor back position to avoid rounding.
Recommended Warm-Up
General Cardio:
- 2 min easy Row(Focus on technique.)
Mobility:
- 30 sec each leg Hip Flexor Stretch
- 30 sec each side Shoulder Stretch
- 5-10 Cat-Cow Stretch(Focus on spine mobility.)
Activation:
2 rounds- 300m at steady pace Row(Increase intensity gradually.)
- 10 Air Squats(Warm up legs for the row.)
Scaling Options
Intermediate
Reduce row distance by 20% (4000m) to manage intensity.
- 1
row
Reduce distance to 4000m
Scaled
Reduce row distance by 40% (3000m) for better pacing.
- 1
row
Reduce distance to 3000m