2026-09-29

General Warm-Up15 min

3:00 on any machine, 0:05 burst every 1:00
1:00 Crossbody Shoulder Stretch (0:30/side)
20 T-Spine Sweeps (10/side)
Pull Flow, continuous sequence:

5 Tempo Ring Rows
10 Archer Ring Rows (5/side)
10 Scap Pull-ups
10 Kipping Swings
3 Strict Pull-Up Negatives

"2k Row" [BENCHMARK]12 min

For Time:
2,000 Meter Row

Time Cap: 12 Minutes

AEROBIC POWER [VO2 MAX]

Stimulus

REPEAT FROM 11/4/2024

Overview: This is the test the Tuesday rows have built toward all month. Row at your threshold pace. This is hard and uncomfortable, but a pace you can sustain throughout. Find a way to ride the line without a crash and burn.
Come out at a pace that is hard but feels like an RPE 7. It will climb to an RPE 8-9 through the middle 1,000m and an RPE 9-10 over the final 300m. We recommend a damper setting between 4 and 6.
Men and women row the same distance today.
Intended Intensity: RPE 7-9
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 6:45-7:30 (M), 7:45-8:30 (W)

MONITOR SETUP:
* Select Workout
* New Workout
* Single Distance
* Set to 2000 Meters
* Set Splits to 500 Meters
* Set Pace Boat to Desired Split Time (Optional)
* Change Display to Show Pace Boat (Optional)

Strategy

STRATEGY 1
* Simple strategy
* Think of this as a 4x500-meter row
* Take 20 hard pulls at the start of each 500-meter interval
* Settle into a manageable pace for the remaining meters

STRATEGY 2
* More complex strategy
* Start: 10-15 Hard Pulls
* First 500: Desired Split Time +4 Seconds
* 500-1000: Desired Split Time +3 Seconds
* 1000-1500: Desired Split Time +2 Seconds
* 1500-1700: Desired Split Time +1 Second
* Last 300: Sprint To Finish Below Desired Split Time

STRATEGY 3
* Simplest strategy
* Keep your monitor on the display that shows your projected finish time in the bottom row (first display option).
* Aim to keep your finish time within 10 seconds of your goal throughout, never going much faster or slower than that.
* You'll essentially row at the same speed throughout.

Use the pace chart below to determine what pace is right for you

PACE CHART
1:40/500m = 6:40 Finish Time
1:43/500m = 6:52 Finish Time
1:45/500m = 7:00 Finish Time
1:47/500m = 7:08 Finish Time
1:50/500m = 7:20 Finish Time
1:52/500m = 7:28 Finish Time
1:55/500m = 7:40 Finish Time
1:57/500m = 7:48 Finish Time
2:00/500m = 8:00 Finish Time
2:02/500m = 8:08 Finish Time
2:05/500m = 8:20 Finish Time
2:07/500m = 8:28 Finish Time
2:10/500m = 8:40 Finish Time
2:12/500m = 8:48 Finish Time
2:15/500m = 9:00 Finish Time
2:17/500m = 9:08 Finish Time
2:20/500m = 9:20 Finish Time

Substitutions

2,000 METER ROW

1,600m Ski
100 Calorie Echo Bike
4,000m Bike Erg
1 Mile Run
8:00 Hard Effort on Treadmill/Runner
100 Burpees

Movement prep

Take the time for a good warm-up, elevating your heart rate and increasing your body temperature. Rest 3-5 minutes before starting the workout.

1 Round:
2:00 Easy Row
0:10 Hard Row, 0:50 Easy Row
0:15 Hard, 0:45 Easy
0:20 Hard, 0:40 Easy
1:00 Easy