Workout Description
For Time
2000 meter Row
Why This Workout Is Hard
A 2,000-meter row is a near-threshold effort that typically lasts 7–10 minutes for most athletes. The work density is high for a monostructural piece (about 125 units/min), movement complexity is basic, and the time domain sits in the 5–12 minute bracket. It demands strong aerobic capacity with significant lactate tolerance and pacing discipline, but low technical skill or heavy loading.
Benchmark Times for 2k Row
- Elite: <6:20
- Advanced: 6:35-6:50
- Intermediate: 7:10-7:30
- Beginner: >9:30
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Primarily an aerobic test with a strong anaerobic component, challenging your ability to sustain a hard pace for 7–10 minutes without significant drop-off in stroke power or cadence.
- Speed (7/10): High stroke-rate control and quick transitions from catch to finish matter. Athletes push a fast but sustainable cadence with minimal variance across splits.
- Stamina (5/10): Requires repeated, consistent strokes under fatigue. Muscles must maintain output for hundreds of cycles, but it doesn’t approach the ultra-high reps seen in long chipper workouts.
- Power (4/10): Each stroke benefits from a strong leg drive and quick acceleration, but the event is more about sustained effort than peak explosiveness.
- Strength (2/10): Minimal maximal strength demands. Power per stroke helps, but there’s no heavy external load or high-force lifting required.
- Flexibility (1/10): Basic positions only: hip hinge and reach at the catch, upright posture through the drive. Little to no mobility challenge beyond standard rowing range.
Scaling Options
Scale to: 1500m Row • 1000m Row • 4000m Bike Erg
Scaling Explanation
These options reduce overall duration or use a lower-impact erg while keeping the intended sustained, hard monostructural effort.
Intended Stimulus
Fast, sustained, and uncomfortable. You should feel a strong aerobic burn with legs and lungs pushing the limit, but without redlining so early that you fade. Aim to settle quickly into your race pace, hold it, and finish with a short, hard kick in the final 300–500 meters.
Coach Insight
First 500m: settle into your target split within 10–15 strokes. Middle 1,000m: lock in breathing and posture, stay disciplined. Final 500m: squeeze the split every 100m.
Most important tip: Pick a realistic split and stick to it early—don’t chase the screen.
Avoid early sprinting, sloppy posture, and yanking with arms. Drive with legs, brace midline, then finish with arms.
Benchmark Notes
These time targets range from beginner (around 9:30) to elite (around 6:20). Hitting the middle tier (7:30) indicates solid pacing and aerobic power. Faster times require a strong start, powerful strokes, and the ability to hold a high, sustainable split without late fade.
Modality Profile
This workout is purely monostructural: one continuous rowing effort without gymnastics or weightlifting elements. All time is spent on the erg, emphasizing aerobic power, pacing, and efficiency rather than skill complexity or external loading.
Similar Workouts to 2k Row
If you enjoy 2k Row, you might also like these similar CrossFit WODs:
- Death By Assault (88% similar) - EMOM For as Long as Possible
Ascending Assault Bike calories
Start with 3 calories. Add 3 calories e...
- AGQ 22.3 (86% similar) - AMRAP in 10 minutes:
1 Rope Climb (15 ft)
2x50 foot Shuttle Runs
Then 2 Rope Climbs (15 ft)
4x50 foo...
- Ski 2000m (86% similar) - For Time
2000 meter SkiErg...
- Row 1500m (86% similar) - For time:
1500 meter Row...
- Regionals 11.1 (85% similar) - For time:
1000 meter Run
30 Handstand Push-Ups
1000 meter Row...
- Dale (85% similar) - AMRAP in 20 minutes
400 meter Run
1 Rope Climb (20 ft)...
- Ski 1000m (84% similar) - For Time
1000 meter SkiErg...
- Tosh (84% similar) - For Time
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous ru...
These WODs similar to 2k Row share comparable training demands, time domains, and movement patterns.
