Workout Description
For Time
100 meter Row
Why This Workout Is Easy
A short rowing sprint testing power and acceleration.
Benchmark Times for Row 100m
- Elite: <0:32
- Advanced: 0:32-0:27
- Intermediate: 0:27-0:21
- Beginner: >0:21
Training Focus
This workout develops the following fitness attributes:
- Speed (10/10): This is a benchmark for pure rowing speed and power over a very short distance. High stroke rate and maximal effort per stroke are key.
- Power (9/10): A 100m row sprint is a direct test of maximal power output on the rower, emphasizing explosive leg drive and powerful pull.
- Strength (3/10): Explosive leg drive and pulling strength contribute significantly to power per stroke.
- Stamina (2/10): Requires explosive full-body muscular endurance for a very short burst. Not a primary stamina test.
- Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke.
- Endurance (1/10): Minimal cardiovascular endurance demand; a pure anaerobic sprint on the rower.
Modality Profile
A pure monostructural sprint on the rower.
Similar Workouts to Row 100m
If you enjoy Row 100m, you might also like these similar CrossFit WODs:
- Ski 100m (92% similar) - For Time
100 meter SkiErg...
- Run 100m (91% similar) - For Time
100 meter Run...
- Row 150m (89% similar) - For Time
150 meter Row...
- Run 200m (88% similar) - For Time
200 meter Run...
- Row 200m (86% similar) - For Time
200 meter Row...
- Ski 250m (83% similar) - For Time
250 meter SkiErg...
- Row 250m (83% similar) - For Time
250 meter Row...
- Row 500m (75% similar) - Row 500 meters...
These WODs similar to Row 100m share comparable training demands, time domains, and movement patterns.