For TimeCardioBenchmark120:00
Row 1 & Row 2
Monostructural
Solo
Workout Details
For Time
120:00
For Time:
21097 mRow
Time Cap: 2 hours for Men, 2 hours 10 minutes for Women
Coaching Tips
Strategy
- 1Focus on a steady pace throughout the row to avoid burnout.
- 2Break the distance mentally into smaller segments (e.g., 5k increments) to make it feel more manageable.
- 3Maintain a consistent stroke rate; find a rhythm that allows for efficient energy use.
- 4Engage your core and legs effectively to maximize force from the row stroke.
- 5Monitor your heart rate; aim to stay in your aerobic zone for endurance.
Safety Considerations
Technical Focus
Ensure proper rowing technique to avoid back strain and maintain good posture.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Row - 2-3 min(Row at a low intensity to prepare for the movement.)
- 5-10 Dynamic Stretching(Focus on legs, back and core through dynamic stretches.)
Mobility Work:
- 10-15 each leg Leg Swings(Improve hip mobility.)
- 10-15 Torso Rotations(Loosen the back and core.)
Activation Set:
2 rounds- 200 meters Row (Light)(Light row to engage muscles.)
- 10-15 Air Squats(Activate the legs in preparation.)
Scaling Options
Intermediate
Reduce distance by 20%.
- 1
row
Intermediate distance: 16,877 meters
Scaled
Reduce distance by 40%.
- 1
row
Scaled distance: 12,658 meters