What is a good time for Row 750m?

Good times for Row 750m depend on your fitness level: Elite athletes finish under 4:15, advanced athletes target 4:15-3:30, intermediate athletes aim for 3:30-3:00, and beginners should focus on proper form over 3:00.

What is considered a good Row 750m time?

A good Row 750m time for most CrossFit athletes is between 3:30-3:00 (intermediate level). Elite times are under 4:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Row 750m?

Your Row 750m pace should match your fitness level. Beginners should aim to finish around 3:00 with good form, while advanced athletes can target 4:15-3:30. Always prioritize proper movement over speed.

How do I scale Row 750m?

Row 750m 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 Row 750m work?

Row 750m is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time 750 meter Row

Why This Workout Is Easy

A single, simple monostructural movement with minimal skill and no external loading. Most athletes will finish between 2–4 minutes, well under the 5-minute mark. The challenge is metabolic rather than technical, emphasizing a hard mid-distance sprint. While it feels intense, complexity, volume, and skill demands are low, keeping overall difficulty in the easy category.

Benchmark Times for Row 750m

Elite: <2:20
Advanced: 2:30-2:40
Intermediate: 2:50-3:00
Beginner: >4:15

Training Focus

This workout develops the following fitness attributes:

Speed (7/10): High turnover and quick, repeatable strokes. Success depends on maintaining fast split times and smooth rhythm without pausing or drifting in rate.
Endurance (7/10): Short monostructural effort demanding high cardiovascular output over 2–4 minutes. Feels like a middle-distance sprint; oxygen debt rises quickly while breathing rate and heart rate spike sharply.
Power (6/10): Every stroke benefits from an aggressive, explosive leg drive from the catch to accelerate the flywheel and produce high watts without wasting energy.
Stamina (4/10): Lower-body and trunk must sustain ~60–90 powerful strokes without posture collapse. Muscular endurance matters to keep leg drive consistent and maintain stroke quality as fatigue builds.
Strength (1/10): No max strength requirement. The row rewards efficient force application more than absolute lifting numbers; technique and timing outpace raw 1RM capability here.
Flexibility (1/10): Basic hip hinge and upright posture with full reach at the catch and finish. Minimal mobility demands if positions are organized and neutral.

Scaling Options

Scale to: 600 m Row • 500 m Row • 1,000 m BikeErg (or 600–750 m SkiErg) to match 2–4 minute effort

Scaling Explanation

These options preserve the short, hard, 2–4 minute sprint stimulus by adjusting volume or swapping to comparable monostructural work while keeping intensity high.

Intended Stimulus

Fast and intense. Treat it like a controlled sprint. Open hard-but-sustainable for 10–15 strokes, settle into a pace slightly faster than your 1k PR split, then kick in the final 200 meters. Expect burning legs, high heart rate, and heavy breathing while maintaining clean technique and a strong finish without fading.

Coach Insight

Pace: Start with 10 powerful strokes, settle to a sustainable hard split, then finish with a 200 m kick. Most important: Long, aggressive leg drive with quick hands away and a calm recover—don’t chase rate, chase watts. Avoid: Overcooking the first 250 m, setting the damper too high, and letting technique shorten as fatigue rises.

Benchmark Notes

Times are in seconds from slowest (L1) to fastest (L9). Most beginners land around 3:30–4:15, intermediates near 3:00, and advanced athletes 2:20–2:40. Elite rowers may crack 2:20. Use these to set a realistic target pace and gauge progress.

Modality Profile

This is purely monostructural: a single rowing effort with no gymnastics or weightlifting elements. The entire time is spent on the erg, so intensity and performance come from pacing, stroke mechanics, and cardiovascular output rather than transitions or mixed modalities.

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Training Profile

Attribute	Score	Explanation
Endurance	7/10	Short monostructural effort demanding high cardiovascular output over 2–4 minutes. Feels like a middle-distance sprint; oxygen debt rises quickly while breathing rate and heart rate spike sharply.
Stamina	4/10	Lower-body and trunk must sustain ~60–90 powerful strokes without posture collapse. Muscular endurance matters to keep leg drive consistent and maintain stroke quality as fatigue builds.
Strength	1/10	No max strength requirement. The row rewards efficient force application more than absolute lifting numbers; technique and timing outpace raw 1RM capability here.
Flexibility	1/10	Basic hip hinge and upright posture with full reach at the catch and finish. Minimal mobility demands if positions are organized and neutral.
Power	6/10	Every stroke benefits from an aggressive, explosive leg drive from the catch to accelerate the flywheel and produce high watts without wasting energy.
Speed	7/10	High turnover and quick, repeatable strokes. Success depends on maintaining fast split times and smooth rhythm without pausing or drifting in rate.