What is a good time for 1k Row?

Good times for 1k Row depend on your fitness level: Elite athletes finish under 4:23, advanced athletes target 4:23-4:08, intermediate athletes aim for 4:08-3:46, and beginners should focus on proper form over 3:46.

What is considered a good 1k Row time?

A good 1k Row time for most CrossFit athletes is between 4:08-3:46 (intermediate level). Elite times are under 4:23, but focus on consistent movement and proper form rather than just speed.

How fast should I do 1k Row?

Your 1k Row pace should match your fitness level. Beginners should aim to finish around 3:46 with good form, while advanced athletes can target 4:23-4:08. Always prioritize proper movement over speed.

How do I scale 1k Row?

1k 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 1k Row work?

1k Row is a full-body workout that develops multiple fitness domains.

1k Row WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Extremely high muscular endurance demand for quads, glutes, and core to maintain posture and lunge form with a front rack load for an extended distance.

Endurance (7/10): Sustained effort over 400m of lunges creates significant metabolic demand, primarily localized but taxing overall.

Flexibility (5/10): Requires good hip flexor mobility for deep lunges and adequate wrist, shoulder, and thoracic mobility for the front rack position.

Strength (4/10): The 45/35lb load is light, but maintaining front rack stability and controlling the lunge under extreme fatigue requires good relative strength and core stability.

Speed (3/10): Pacing and consistent movement are key rather than maximal speed of individual lunges. Transition speed is not a factor.

Power (2/10): Primarily a test of endurance and stamina; minimal explosive power required per lunge compared to other movements.

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These WODs similar to 1k Row share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	Sustained effort over 400m of lunges creates significant metabolic demand, primarily localized but taxing overall.
Stamina	9/10	Extremely high muscular endurance demand for quads, glutes, and core to maintain posture and lunge form with a front rack load for an extended distance.
Strength	4/10	The 45/35lb load is light, but maintaining front rack stability and controlling the lunge under extreme fatigue requires good relative strength and core stability.
Flexibility	5/10	Requires good hip flexor mobility for deep lunges and adequate wrist, shoulder, and thoracic mobility for the front rack position.
Power	2/10	Primarily a test of endurance and stamina; minimal explosive power required per lunge compared to other movements.
Speed	3/10	Pacing and consistent movement are key rather than maximal speed of individual lunges. Transition speed is not a factor.

Attribute

Score

Explanation

Endurance

7/10

Sustained effort over 400m of lunges creates significant metabolic demand, primarily localized but taxing overall.

Stamina

9/10

Extremely high muscular endurance demand for quads, glutes, and core to maintain posture and lunge form with a front rack load for an extended distance.

Strength

4/10

The 45/35lb load is light, but maintaining front rack stability and controlling the lunge under extreme fatigue requires good relative strength and core stability.

Flexibility

5/10

Requires good hip flexor mobility for deep lunges and adequate wrist, shoulder, and thoracic mobility for the front rack position.

Power

2/10

Primarily a test of endurance and stamina; minimal explosive power required per lunge compared to other movements.

Speed

3/10

Pacing and consistent movement are key rather than maximal speed of individual lunges. Transition speed is not a factor.

For Time 1000 meter Row

5 ♡ on Wodwell

Difficulty:

Easy

Modality:

Time Distribution:

3:08Elite

3:53Target

4:23Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Easy

Benchmark Times for 1k Row

Training Focus

Modality Profile

Similar Workouts to 1k Row

Training Profile

1k Row

Training Profile

Performance Levels

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