This workout is a pure test of rowing endurance and pacing. You’ll complete 500 meters on the rower for each round, with a 1-minute rest between efforts. The challenge is to maintain consistent splits throughout all 10 rounds. Start at a pace that’s strong but manageable, and use the rest to recover just enough to push hard again in the next round. Focus on controlled, efficient strokes and steady breathing to stay on track!

Score | Slowest Round

Row | 2:30 or less each round.

Keep the seat from your feet

This teaching focus emphasizes the "catch" position of the rower sequence. In this position the athlete should be targeting a sound "a frame" created by the legs through the position between the seat of the rower and the foot pads. This position is most optimal for a lower body push to generate force in the drive sequence of the rower. Athlete's often bring the seat all the way to their heels, creating an inefficient position to drive from.

ROW‍

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Effort on Treadmill/Runner*
16 Shuttle Runs (1 rep = 25ft down & back)

Athletes can treat today as more of a recovery workout if needed to prep for the week ahead.