What is a good score for Row Ya Boat?

Good scores for Row Ya Boat depend on your fitness level: Elite athletes achieve over 1125 reps, advanced athletes target 3375 reps-1125 reps, intermediate athletes aim for 4750 reps-3375 reps, and beginners should focus on proper form over hitting 4750 reps.

What is considered a good Row Ya Boat score?

A good Row Ya Boat score for most CrossFit athletes is between 4750 reps-3375 reps (intermediate level). Elite scores are over 1125 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Row Ya Boat?

Your Row Ya Boat target should match your fitness level. Beginners should aim for around 4750 reps with good form, while advanced athletes can target 3375 reps-1125 reps. Always prioritize proper movement over maximum reps.

How do I scale Row Ya Boat?

Row Ya Boat 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 Ya Boat work?

Row Ya Boat is a full-body workout that develops multiple fitness domains.

Row Ya Boat WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): A 20-minute test of maximal rowing distance. This is a significant test of sustained aerobic and anaerobic capacity, pacing, and mental toughness on the rower.

Stamina (8/10): Requires exceptional full-body muscular endurance to maintain a strong and consistent rowing stroke for 20 minutes. Legs, core, upper back, and arms will be heavily taxed.

Power (5/10): Consistent power output per stroke is key to maximizing distance. While not a sprint, maintaining a high average power output for 20 minutes is the goal.

Speed (5/10): Maintaining an efficient and sustainable stroke rate that maximizes meters per stroke is crucial. Pacing strategy over the 20 minutes is paramount.

Strength (4/10): While primarily endurance, good leg drive and pulling strength contribute to power per stroke and overall distance covered. This tests strength endurance applied to rowing.

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

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

Attribute	Score	Explanation
Endurance	8/10	A 20-minute test of maximal rowing distance. This is a significant test of sustained aerobic and anaerobic capacity, pacing, and mental toughness on the rower.
Stamina	8/10	Requires exceptional full-body muscular endurance to maintain a strong and consistent rowing stroke for 20 minutes. Legs, core, upper back, and arms will be heavily taxed.
Strength	4/10	While primarily endurance, good leg drive and pulling strength contribute to power per stroke and overall distance covered. This tests strength endurance applied to rowing.
Flexibility	2/10	Basic rowing mechanics require adequate hip, shoulder, and thoracic mobility for an efficient stroke over a long duration.
Power	5/10	Consistent power output per stroke is key to maximizing distance. While not a sprint, maintaining a high average power output for 20 minutes is the goal.
Speed	5/10	Maintaining an efficient and sustainable stroke rate that maximizes meters per stroke is crucial. Pacing strategy over the 20 minutes is paramount.

Attribute

Score

Explanation

Endurance

8/10

A 20-minute test of maximal rowing distance. This is a significant test of sustained aerobic and anaerobic capacity, pacing, and mental toughness on the rower.

Stamina

8/10

Requires exceptional full-body muscular endurance to maintain a strong and consistent rowing stroke for 20 minutes. Legs, core, upper back, and arms will be heavily taxed.

Strength

4/10

While primarily endurance, good leg drive and pulling strength contribute to power per stroke and overall distance covered. This tests strength endurance applied to rowing.

Flexibility

2/10

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

Power

5/10

Consistent power output per stroke is key to maximizing distance. While not a sprint, maintaining a high average power output for 20 minutes is the goal.

Speed

5/10

Maintaining an efficient and sustainable stroke rate that maximizes meters per stroke is crucial. Pacing strategy over the 20 minutes is paramount.

On a 20 minute clock: Max Row (for meters)

1 ♡ on Wodwell

Difficulty:

Medium

Modality:

Your Scores:

PRzilla

Workout Description

Why This Workout Is Medium

Training Focus

Modality Profile

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Training Profile

Row Ya Boat

Training Profile

Performance Levels

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