Workout Description

Why This Workout Is Easy

This is a simple 2,000m row split between partners, meaning each person rows only 1,000m. With built-in rest while your partner works, this becomes a moderate aerobic effort without significant fatigue accumulation. The movement is fundamental, the distance is manageable, and the partner format provides natural recovery. Most average CrossFitters can complete this without scaling in 7-9 minutes total.

Benchmark Times for WOD Part II

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:30-7:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 2,000m row is a classic cardiovascular endurance test, requiring sustained aerobic output over 7-10 minutes of continuous work.
• Stamina (7/10): The rowing distance demands significant muscular endurance from legs, back, and arms to maintain stroke power throughout the entire piece.
• Speed (5/10): Maintaining consistent stroke rate and minimizing transition time with partner is important for overall time, but not sprint-focused.
• Flexibility (4/10): Proper rowing technique demands good hip hinge mobility, thoracic extension, and ankle flexibility for full stroke range of motion.
• Strength (3/10): Rowing requires moderate strength for each stroke but is primarily an endurance-based movement rather than maximal force production.
• Power (2/10): While each stroke has a power component, the 2,000m distance emphasizes sustained output over explosive power generation.

Movements

• Row

Benchmark Notes

This is a partner 2000m row workout split evenly (1000m each). I'll use the classic 2K row anchor as my baseline and adjust for the partner format. From the anchor table, a solo 2K row has: L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. Since this is split between partners (1000m each), the limiting factor becomes coordination, transitions, and the slower partner's pace. Each partner rows 1000m, which for a solo effort would be: L10: 195-210 sec, L5: 240-270 sec, L1: 300-360 sec. However, in partner format, there's transition time (5-10 seconds for changeover), and the team time is determined by the combined effort rather than individual splits. The faster partner may finish their 1000m in 200 seconds, but must wait for the slower partner. This creates a natural averaging effect. For elite teams (L10), both partners are strong rowers, minimal transition time, finishing around 300-330 seconds total. For intermediate teams (L5), one partner may be significantly slower, with longer transitions, finishing around 420 seconds. For novice teams (L1), both partners are slower rowers with longer transitions and potential technique breakdown, finishing around 540 seconds. The benchmarks align closely with the 2K row anchor since the partner format doesn't dramatically change the total work volume, just redistributes it. Final targets: L10: 300-330 sec, L5: 420 sec, L1: 540 sec.

Modality Profile

Row is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.