What is a good time for 10k Row?

Good times for 10k Row depend on your fitness level: Elite athletes finish under 48:45, advanced athletes target 48:45-46:16, intermediate athletes aim for 46:16-42:31, and beginners should focus on proper form over 42:31.

What is considered a good 10k Row time?

A good 10k Row time for most CrossFit athletes is between 46:16-42:31 (intermediate level). Elite times are under 48:45, but focus on consistent movement and proper form rather than just speed.

How fast should I do 10k Row?

Your 10k Row pace should match your fitness level. Beginners should aim to finish around 42:31 with good form, while advanced athletes can target 48:45-46:16. Always prioritize proper movement over speed.

How do I scale 10k Row?

10k Row can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does 10k Row work?

10k Row is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 10000 meter Row

Why This Workout Is Hard

A standard benchmark test of 10,000 meter rowing endurance.

Benchmark Times for 10k Row

Elite: <48:45
Advanced: 48:45-46:16
Intermediate: 46:16-42:31
Beginner: >42:31

Training Focus

This workout develops the following fitness attributes:

Endurance (10/10): A benchmark test of aerobic capacity and cardiovascular endurance over a very long, continuous effort.
Stamina (9/10): Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for 10,000 meters.
Speed (3/10): Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.
Strength (2/10): While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength.
Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes.
Power (1/10): Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.

Modality Profile

A quintessential monostructural endurance test. The entire workout consists of a single cardiovascular modality.

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Training Profile

Attribute	Score	Explanation
Endurance	10/10	A benchmark test of aerobic capacity and cardiovascular endurance over a very long, continuous effort.
Stamina	9/10	Requires exceptional full-body muscular endurance, particularly in the legs, core, and back, to sustain effort for 10,000 meters.
Strength	2/10	While some strength contributes to power per stroke, it's overwhelmingly a test of endurance over maximal strength.
Flexibility	2/10	Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for efficient strokes.
Power	1/10	Focus is on consistent, sustainable power application per stroke over a very long duration, not maximal explosive power.
Speed	3/10	Maintaining an efficient and consistent stroke rate and pace over a very long distance is critical, rather than sprint speed.