For TimeCardioBenchmark
1k Row
Monostructural
Solo
Workout Details
For Time
For Time:
1000 mRow
Coaching Tips
Strategy
- 1Start at a moderate pace to build endurance for the row.
- 2Aim to hold a consistent stroke rate to avoid early fatigue.
- 3Focus on getting full range of motion; the legs should drive first, followed by the back and arms.
- 4Use your core to support your movements and avoid leaning too far back or forward.
- 5Break the 1,000m into manageable sections (e.g., 4x250m) to maintain focus and intensity.
Safety Considerations
Technical Focus
Maintain proper posture and leg drive throughout the stroke.
Recommended Warm-Up
General Warm-Up:
- Rowing (easy pace) - 3 min
Mobility:
- 2 per side Hamstring Stretch
- 2 per side Hip Flexor Stretch
- 10 Torso Twists
Activation:
2 rounds- Rowing (moderate pace) - 1 min(Focus on technique.)
- 10 Bodyweight Squats
- 30 sec Plank Holds
Scaling Options
Intermediate
Reduce rowing distance to 750m
- 1
rows
750m Row
Scaled
Reduce rowing distance to 500m
- 1
rows
500m Row