Nicole Zapoli demonstrates how to row on a rowing machine, click image to view demo and tips and tricks.

2K Row For Time

Today we are going to establish a baseline for your 500M pace, which we will be using throughout this program. To do this:

• Set rower as > Select Workout > New Workout > Single Distance  > 2,000M >
• Make sure as you set this you are also setting the 500M pace, and not a 400M pace
• Athletes must establish 2K time for 21 day pacing
• Pace is determined by 500M average; i.e. A 7:20 2K row = 1:50 500M Pace

Concept 2 Rower Display

Skill Work/Recovery Day

Rowing Sit-ups

• 15 Rowing Sit-ups, 60 second rest, x 5

Pic Drill

• 5 Continuous mins; upon completing the entire cycle athletes should begin again for 5 mins

Intervals

6 x 500M @ your 500M split for your 2K Pace. For example if your 2K Row is 7:20 then your 500M split is 1:50. Walking rest of 2:30  between sets.

• Set Rowing Machine As > Select Workout > New Workout > Interval Distance > Distance 500M > Rest: 2:30
• Primary focus is Average/500M Pace for your 2K Row
• Athletes may start each interval slightly faster than desired pace to achieve correct avg/time

Rowing Plyometrics

• Air Squat x10; 30 sec rest x2
• Walking Lunge x10 steps; 30 sec rest x2
• Tuck Jump x5; 30 sec rest x 6 (primary focus is limiting contact time on ground)
• Standing Broad Jump x1; 60 sec rest x 8 (each jump should be performed for maximum distance)
• Frog Jump x3; 2:00 rest x 5 (attempt to increase total distance covered with each new set)
• Bunny Hop Over 10-12in Obstacle x6; 60 sec rest x10 (limit contact time w/ground by jumping quickly)
• Depth Drop Jump x1; 20 sec rest x12 (again, jumping quickly is the goal)
• Hops and Low Jump Combo; 10 meter Right Foot only Hops – Low Jumps Back – 10 meter Left Foot Only Hops – Low Jumps back; 60 sec rest x 4

Today is a rest day for the program.

20 Min Zone 1 Row

• Set Rowing Machine As > Select Workout > New Workout > Single Time  > 20:00  
• This should be performed as a 20 min continuous row at your 500M split from your 2K Pace + 15-17 seconds. Meaning, if your 2K time is 8:00, your 500M split is 2:00.

Speed:

Row Distance/Row Pace/Rest

• 1K Row/Use your 500M split pace from your 2K row-1 sec*/ Rest 2 minutes
• 800 M Row/Use your 500M split from your 2K row-2 sec/ Rest 2 minutes
• 600 M Row/Use your 500M split from your 2K row-4 sec/ Rest 2 minutes
• 400 M Row/Use your 500M split from your 2K row-6 sec/ Rest 2 minutes
• 200 M Row/Use your 500M split from your 2K row-8 sec/ Rest 2 minutes

*An athlete with a 7:20 2K row (1:50 2K pace) would complete the 1K at 1:49 pace, or 3:38 Total Time. The same athlete then performs the 800M row @ 2K -2, or 1:48/500m pace etc.

Aerobic Capacity

Row 500M @ 2K Pace +7 sec; w/2:00 rest x 10

• Set Rowing Machine As > Select Workout > New Workout > Interval Distance  > 500M > Rest: 2:00
• Divide your 2K time by 4 and add 7 Seconds an athlete with a 7:20 2K Row (1:50 500M Pace) would complete each of these at 1:57

Skill Work/Recovery Day

Rowing Sit-ups

• 20 Rowing Sit-ups; Rest 90 seconds, x 5

+

Pic Drill

• 6 Continuous minutes

+

Weighted Shoulder Recovery Drill

• 4 Sets x 10 reps; Rest 2:30 between sets, build weight per set

Intervals

7 x 600M @ 500M Split from your 2K Pace-1 second. Do a 2:30 walking rest between sets.

• Set Rowing Machine As  > Select Workout > New Workout > Interval Distance > Distance 600M > Rest: 2:30
• An 8:00 2K Row = 2:00 500M split; or 1:59 for today’s workout

Rowing Plyometrics

• Air Squat x10; 30 sec rest x2
• Walking Lunge x10 steps; 30 sec rest x2
• Tuck Jump x7; 30 sec rest x 6 (primary focus is limiting contact time on ground)
• Standing Broad Jump x1; 60 sec rest x 10 (each jump should be performed for maximum distance)
• Frog Jump x3; 2:00 rest x 6 (attempt to increase total distance covered with each new set)
• Bunny Hop Over 10-12in Obstacle x6; 60 sec rest x12 (limit contact time w/ground by jumping quickly)
• Depth Drop Jump x1; 20 sec rest x12 (again, jumping quickly is the goal)
• Hops and Low Jump Combo; 10 meter Right Foot only Hops – Low Jumps Back – 10 meter Left Foot Only Hops – Low Jumps back; 60 sec rest x 6

Today is a rest day for the program.

Recovery/Stroke Rate Intervals

Set Rowing Machine As > Select Workout > New Workout > Interval Time  > 5:00  > Rest: 1:30

Row 5 mins continuously @ 19 Strokes or less

• Record Distance (Increase total meters next set without increasing Stroke Rate)
• Rest 2:00

Row 5 mins continuously @ 19 strokes per minute or less

• Record Distance (increase total meters next set without increasing Stroke Rate)
• Rest 2:00

Row 5 mins continuously @ 26 strokes per minute

• Record Distance (increase total meters next set without increasing Stroke Rate)
• Rest 2:00

Row 5 mins continuously @ 30 strokes per minute

• Final Set, max distance at 19 strokes per minute or less

Aerobic Threshold

Row 30 sec On/30 sec Off x 30; @ your 500M split from your 2K Pace -4 sec

• Set Rowing Machine As > Select Workout > New Workout > Interval Time  > Working Time :30  > Rest: :30
• An 8:00 2K Row (2:00 500M split Pace) completes each interval at 1:56 avg/500M

Skill Work

Rowing Sit-ups

• 20 Rowing Sit-ups; Rest 90 seconds x 8

+

Pick Drill

• 7 minutes continuously

+

Weighted Shoulder Recovery Drill

• 5 sets x 10 reps; 90 sec rest between sets, build weight per set

Stroke Rate Training

16-18-20-28-20-29-30-20-26-20

Complete 500M at each Stroke Rate before moving to the next

• Set Rowing Machine As > Select Workout > Just Row
• Focus is entirely on Stroke Rate (Strokes/Minute)
• No warmup/cool down required, as we start and end very controlled

Aerobic Capacity

Row 500M @ your 500M split from your 2K Pace +7 sec. Rest 2:00 between sets x 12

• Set Rowing Machine As > Select Workout > New Workout > Intervals Distance > 500M > Rest Time > 2:00
• An athlete with an 8:40 2K Row (2:10 2K Pace) should complete each interval @ 2:17

Rowing Plyometrics

• Air Squat x10; 30 sec rest x2
• Walking Lunge x10 steps; 30 sec rest x2
• Tuck Jump x8; 30 sec rest x 6 (primary focus is limiting contact time on ground)
• Standing Broad Jump x1; 60 sec rest x 12 (each jump should be performed for maximum distance)
• Frog Jump x3; 2:00 rest x 7 (attempt to increase total distance covered with each new set)
• Bunny Hop Over 10-12in Obstacle x6; 60 sec rest x15 (limit contact time w/ground by jumping quickly)
• Depth Drop Jump x1; 30 sec rest x15 (all the focus is around 1 fast, explosive jump)
• Hops and Low Jump Combo; 10 meter Right Foot only Hops – Low Jumps Back – 10 meter Left Foot Only Hops – Low Jumps back; 90 sec rest x 8

Time Trial

40 Minute Continuous Row for Maximum Distance

• Set Rowing Machine As > Select Workout > New Workout > Single Time > 40:00
• Find a rhythm with the breath and the stroke
• 24 strokes per minute or less is ideal

The Grand Finale

Row 250M @ Your 500M split from your 2K Pace – 10 seconds. Perform 3:00 walking rest between sets x 8

• Set Rowing Machine As > Select Workout > New Workout > Interval Distance > 250M > Rest Time 3:00
• An athlete with a 10:00 min 2K Row (2:30 500M Pace) should complete each interval @ 2:20
• You can expect a huge personal best the next time you test your 2K row!!