Workout Description

Why This Workout Is Hard

A 5K row is a substantial aerobic challenge that will take the average CrossFitter 20-25 minutes of continuous work with no built-in recovery. While rowing is a fundamental movement, the sustained effort required creates significant cardiovascular and muscular endurance demands. The monotony and mental challenge of maintaining pace over this distance, combined with inevitable fatigue accumulation in the posterior chain and grip, elevates this beyond a medium difficulty despite being a single movement.

Benchmark Times for Row 5k

• Elite: <19:00
• Advanced: 20:00-22:30
• Intermediate: 25:00-27:30
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): A 5k row is pure cardiovascular endurance, requiring sustained aerobic output over 18-25 minutes with minimal rest.
• Stamina (8/10): Continuous rowing motion demands significant muscular endurance from legs, back, and arms throughout the entire distance.
• Speed (4/10): Pacing strategy is crucial to maintain consistent stroke rate and split times without burning out early.
• Flexibility (3/10): Requires adequate hip hinge mobility and shoulder flexibility for proper rowing mechanics throughout the distance.
• Power (2/10): Low power demand as this is steady-state cardio rather than explosive intervals or sprints.
• Strength (1/10): Minimal strength requirement as rowing relies primarily on technique and sustained power rather than maximal force.

Movements

• Row

Benchmark Notes

This is a classic 5K row for time. I referenced the classic rowing anchor for 5K which shows L10: 1020-1140 sec, L5: 1500-1650 sec, L1: 2100-2400 sec. For a 5K row, elite rowers can maintain approximately 1:50-1:55 per 500m split (1140-1170 seconds total), intermediate athletes typically hold 2:30-2:45 per 500m (1500-1650 seconds), and beginners may row at 3:30-4:00 per 500m splits (2100-2400 seconds). The 5K distance allows for steady-state pacing with minimal fatigue multipliers compared to interval work. Transitions are minimal since it's a single movement. I used the anchor values directly as they represent established community standards for this exact distance. Final targets: L10: 1140 sec (19:00), L5: 1650 sec (27:30), L1: 2400 sec (40:00).

Modality Profile

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