Workout Description

Why This Workout Is Medium

While a 2K row for time is challenging, the sit-ups every 2 minutes actually provide structured rest breaks from the rowing. The 15 sit-ups take about 20-30 seconds, leaving 90 seconds to return to rowing. This creates a sustainable work-rest interval that prevents redlining. Most athletes will finish in 8-12 minutes, making it an accessible but still demanding workout.

Benchmark Times for The Finisher

• Elite: <6:00
• Advanced: 6:15-6:30
• Intermediate: 6:45-7:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 2000m row combined with periodic sit-ups creates sustained cardiovascular demand. The length and steady-state nature make this primarily an endurance test.
• Stamina (6/10): Core endurance is tested through repeated sit-ups every 2 minutes, while the rowing demands sustained output from legs and back.
• Speed (4/10): Maintaining consistent rowing pace and efficient transitions to sit-ups is important, but not a sprint-based workout.
• Flexibility (3/10): Basic hip flexion for sit-ups and ankle/hip mobility for rowing catch position. No extreme ranges of motion required.
• Power (3/10): Some power needed for drive phase of rowing, but workout emphasizes sustained output over explosive power.
• Strength (2/10): Minimal strength requirements beyond basic rowing power and core strength for sit-ups. No heavy loading involved.

Movements

• Sit-Up
• Row

Scaling Options

Reduce row distance to 1,000-1,500m for beginners. Scale sit-ups to 8-12 reps or substitute AbMat sit-ups/V-ups for those with limited core strength. Can extend time window to 2:30 or 3:00 between sit-up sets if needed. For those with rowing technique issues, substitute bike or SkiErg at equivalent work rate (roughly 3:1 calorie conversion).

Scaling Explanation

Scale if unable to maintain sub-2:30/500m row pace consistently or if sit-ups take longer than 45 seconds per round. Priority is maintaining steady aerobic output while executing quality core movements. Target completion time is 15-25 minutes depending on fitness level. Scale to ensure you can keep moving with good form throughout - intensity should feel like 7/10 effort level.

Intended Stimulus

Moderate-to-long duration aerobic workout (15-25 minutes) with an oxidative energy system focus. The 2,000m row provides steady-state cardio while the sit-ups every 2 minutes add a core endurance component and mental challenge of maintaining pace while managing interruptions. Primary challenge is aerobic capacity and pacing discipline.

Coach Insight

Start the row at a sustainable pace (2:05-2:15/500m for most). Break the 2,000m into 500m segments mentally. When the 2-minute mark hits, quickly transition to sit-ups, complete them with controlled but efficient pace (30-45 seconds), then return to rowing. Maintain consistent split times throughout - avoid starting too fast. Keep core engaged during sit-ups, avoid pulling on head/neck. Common mistake is rowing too aggressively early and failing to maintain pace after sit-up breaks.

Benchmark Notes

This workout combines a 2000m row with sit-ups every 2 minutes. Using the 2K row anchor (L10: 360-390s, L5: 420-450s, L1: 510-540s) as the base. Breakdown: 1. 2K Row pace degradation: - First 500m: 85-95s - Second 500m: 90-100s - Third 500m: 95-105s - Fourth 500m: 100-110s 2. Sit-up interruptions: - Occurs every 2 minutes (approximately 4-5 times) - 15 sit-ups take 20-25s for elite, 25-30s for intermediate - Brief transition time 3-5s each time 3. Total impact of interruptions: - Elite (L10): ~90-100s total added time - Intermediate (L5): ~110-120s added time - Beginner (L1): ~130-150s added time Final targets: Male: L10: 360s (6:00) L5: 420s (7:00) L1: 540s (9:00) This aligns well with the 2K row anchor while accounting for the additional sit-up work and transitions.

Modality Profile

Row is monostructural (M), Sit-Up is gymnastics (G). With two movements split across two modalities, this results in a 50/50 split between G and M.

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