What is a good time for Row 1500m?

Good times for Row 1500m depend on your fitness level: Elite athletes finish under 8:25, advanced athletes target 8:25-7:16, intermediate athletes aim for 7:16-6:01, and beginners should focus on proper form over 6:01.

What is considered a good Row 1500m time?

A good Row 1500m time for most CrossFit athletes is between 7:16-6:01 (intermediate level). Elite times are under 8:25, but focus on consistent movement and proper form rather than just speed.

How fast should I do Row 1500m?

Your Row 1500m pace should match your fitness level. Beginners should aim to finish around 6:01 with good form, while advanced athletes can target 8:25-7:16. Always prioritize proper movement over speed.

How do I scale Row 1500m?

Row 1500m 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 1500m work?

Row 1500m is a full-body workout that develops multiple fitness domains.

Row 1500m WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (7/10): A significant aerobic endurance test on the rower, requiring good cardiovascular fitness, pacing, and mental fortitude.

Stamina (7/10): Requires substantial full-body muscular endurance, particularly in the legs, core, and upper back, to maintain a consistent and strong stroke for the entire 1500 meters.

Speed (6/10): Maintaining an efficient stroke rate and consistent pace (split time) is crucial for achieving a good 1500m row time. Pacing strategy is very important.

Power (4/10): Consistent power application per stroke over time is key, rather than maximal explosive power. Tests the ability to sustain a moderate power output.

Strength (2/10): Minimal maximal strength required. Focus is on efficient rowing technique and endurance of the muscles involved in the rowing stroke.

Flexibility (2/10): Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke over a longer distance.

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These WODs similar to Row 1500m share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	A significant aerobic endurance test on the rower, requiring good cardiovascular fitness, pacing, and mental fortitude.
Stamina	7/10	Requires substantial full-body muscular endurance, particularly in the legs, core, and upper back, to maintain a consistent and strong stroke for the entire 1500 meters.
Strength	2/10	Minimal maximal strength required. Focus is on efficient rowing technique and endurance of the muscles involved in the rowing stroke.
Flexibility	2/10	Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke over a longer distance.
Power	4/10	Consistent power application per stroke over time is key, rather than maximal explosive power. Tests the ability to sustain a moderate power output.
Speed	6/10	Maintaining an efficient stroke rate and consistent pace (split time) is crucial for achieving a good 1500m row time. Pacing strategy is very important.

Attribute

Score

Explanation

Endurance

7/10

A significant aerobic endurance test on the rower, requiring good cardiovascular fitness, pacing, and mental fortitude.

Stamina

7/10

Requires substantial full-body muscular endurance, particularly in the legs, core, and upper back, to maintain a consistent and strong stroke for the entire 1500 meters.

Strength

2/10

Minimal maximal strength required. Focus is on efficient rowing technique and endurance of the muscles involved in the rowing stroke.

Flexibility

2/10

Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke over a longer distance.

Power

4/10

Consistent power application per stroke over time is key, rather than maximal explosive power. Tests the ability to sustain a moderate power output.

Speed

6/10

Maintaining an efficient stroke rate and consistent pace (split time) is crucial for achieving a good 1500m row time. Pacing strategy is very important.

For Time 1500 meter Row

Difficulty:

Medium

Modality:

Time Distribution:

4:43Elite

6:21Target

8:25Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Medium

Benchmark Times for Row 1500m

Training Focus

Modality Profile

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Training Profile

Row 1500m

Training Profile

Performance Levels

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