1:57
1:54
1:53
1:51
1:48
(21:36) RX

M/41/5’9”/195

A 400/500-meter row is a powerhouse workout that combines cardio, strength, and endurance in just a few minutes.
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1:46
1:50
1:55
1:55
1:54

M56/150

500m row x 5, 3:00 R.I.

2:00, 1:58, 2:01, 2:07, 2:08

M/41/90kg/6’
8:03RX (1:31, 1:34, 1:38, 1:41, 1:39)

M/52/87

1:47
1:51
1:51
1:53
1:50

M/34/6'3"/195 damper on 6:
500m:
Rd. 1- 1:33
Rd. 2- 1:37
Rd. 3- 1:40
Rd. 4- 1:41
Rd. 5- 1:39

F: 400m + 3 minute rest
Rd. 1- 1:29
Rd. 2- 1:29
Rd. 3- 1:32
Rd. 4- 1:36
Rd. 5- 1:36

1:53
1:52.7
1:57.1
1:55.6
1:53.4

Rx'd.

Beginner option:
5 rounds, each for time, of:
350 meter row
Rest 3 minutes between efforts.
rd1- 1:37
rd2- 1:31
rd3- 1:32
rd4- 1:28
rd5-1:25

Rx
1:43
1:49
1:59
1:54
1:53

19:08 mix of beginner and RX- able to get past 250m but not quite 400m

M 54/205/6’
1:41
1:40
1:41
1:42
1:44
Damper@7.

Completed 10/10 at the Y. rxd. 

1:43.8
1:38.8
1:39.8
1:45.2
1:42.6

pumped to go sub 1:40 a few rounds but my legs weren’t having it towards the last couple rounds. Especially after that ruck run yesterday!

Beginner RX @250
R1 0:52, R2 0:52, R3 0:51, R4 0:53, R5 0:49
First workout back after back issues. 

Rd. 1: 1:57; Rd. 2: 1:57; Rd. 3: 1:56; Rd. 4: 1:54; 
Rd. 5: 1:57
Total: 8:41

1:42.2 / 1:46.7 / 1:48.8 / 1:50.4 / 1:52.7

Rx 1:35, 1:35, 1:35, 1:35, 1:36

1:41.3
1:40.5
1:44.4
1:46.3
1:49.0

54M/70”/165
1:52  1:52  1:54  1:53  1:52

My Training on Tuesday night, October 8.
5 Rounds, each for time, of:
500-meter row
Rest 3 minutes between efforts.
I completed the Workout in 8:29 minutes | (1:41), (1:41), (1:45), (1:40) and (1:42)
https://youtube.com/shorts/NgQ3vpFf_yI

My Training on Tuesday night, October 8.
5 Rounds, each for time, of:
500-meter row
Rest 3 minutes between efforts.
I completed the Workout in 8:29 minutes | (1:41), (1:41), (1:45), (1:40) and (1:42)
https://www.youtube.com/shorts/NgQ3vpFf_yI

M/51/225/5'11

RX
1:54.5-Damper6
1:51.9-D5
1:55.3-D4
1:54.1-D5
1:51.9-D6
Avg S/M: 26

Today i do back Squat 
3×5 185lb
3×5 205lb
3×5 255lb
2 Rep Max of 275lb back Squat 
New RM

1:39-1:39-1:40-1:43-1:43

1:59
1:58
2:02
2:04
2:06

1:42; 1:44; 1:52; 1:52; 1:55

1:41. 47
1:45. 48
1:53. 48
1:49. 49
1:53. 48
Times with stroke counts. First time rowing in 6 months, really felt this. 

Rx’d: 1:43, 1:43, 1:45, 1:47, 1:48

Compare to 131207:  1:56, 1:51, 1:46, 1:50

Somewhat better consistency. Feeling the thighburnies though.

1:37.2
1:37.4
1:37.5
1:41.1
1:39.8

1:30 1:30 1:30 1:30 1:30

1:41 
1:45
1:47
1:49
1:48

Rx’d @ 500m
1:42.6
1:45.0
1:43.8
1:42.3
1:39.4

55 yo M/ 5'9"/ 153 lbs

As Rx'ed
1:53
1:56
2:00
2:02
1:59

total time 9:50
average 3.1 watts/kg
damper @ 6.5

1:43.9
1:47.4
1:46.0
1:46.0
1:43.6

Women’s RX
1:39
1:40
1:38
1:45
1:42

500m
1:40
1:47
1:40
1:46
1:49

500m
1:40
1:47
1:40

1:56
1:56
1:59
1:53
1:53

RX
1:24.2
1:27.3
1:29.4
1:28.9
1:29.7

5 rounds, each for time, of:
400-meter row
3 minute rest between sets
1:32.5
1:31.7
1:32.9
1:33.0
1:33.1

M50/77kg/179
Rxd 11:15

Started with some shoulder press work, then today's workout:
1:58
2:00.3
1:59.9
2:01.1
2:03.3
That was terrible.  Hammies felt numb about midway thru each round.  Took me a minute after each row to stand up.  Thanks HQ.

61/5'8"/155

130712:  1:55.4-1:52.2-1:51.6-1:50.8

Subbed 24 cal bike for row
1:58
2:00
1:57
1:52
1:42

intermediate
22’25”

400 m runs

3min break after each sprint 

1:20:47
1:15:45
1:15:00
1:22:02
1:16:30

Rx’d

1:40
1:32
1:24
1:20
1:13

M- 53/ 5'7 / 220
Intermediate
1- 1:49.        2- 1:53.     3- 1:54.     4- 1:54.             5- 1:53

Beginner option:
5 rounds, each for time, of:
200/250-meter row
Rest 3 minutes between efforts
1:11, 3:00,1:01,3:00,1:04,3:00,,1:04,3:00.59,3:00
16:26

Concept2 PM5, Damper 5
1:48.7, 1:51.9, 1:56.1, 1:55.9, 1:54.7

Haven’t done a good rowing sprint in a while so I’m fairly pleased that I wasn’t too slow.

Rx: 500m, C2-Damper 6
1:41.8, 1:39.9, 1:41.1, 1:43.6, 1:43.2

Yeah, that burned the legs. Had to jog (with a soft j) about .61 mile (1 lap around grounds) to get some stability back into the legs and flush out some lactic acid.  Lots of stretching and rolling too.

Did 30 caloriesX5 on a peloton bike, finished in 19:58, so about 1:36 for each round

400m-C2 damper@9
1:42/1:42/1:43/1:43/1:43

Been running more than rowing lately; time to add some Dark Horse back into the rotation...

1:51-1:51-1:52-1:56-1:54

M- 37/235lbs/6'1"
500m row
1:31.7
1:36.1
1:38.3
1:39.7
1:38.8

M-43/178/77kg:
Scaled 500 m row with 50 SDHP@kb20 
1: 1’20’’ 2:1’19’’ 3:1’19’’ 4:1’18’’ 5:1’13’’

500m Row in:

1:39 @7

1:53 @10

2:03 @1

1:58 @7

1:58 @7

I am slowly beginning to realize that I'm not a hot-shot, but rather a one-shot (I basically had the same result last time when we did 800m repeats, I slowed down tremendously after a quick first round).

Also played around with the damper setting a little bit. A slightly higher setting seems to be much better for sprints.

Row WOD (400m)
1st → 1’40”
2nd → 1’31”
3rd → 1’30”
4th → 1’30”

400m

1:49

1:50

1:50

1:51

1:52

This Workout used to be 4 Rounds, keep in mind if you are tracking progress.

41/M
5 rounds, each for time, of:
500-meter row
Rest 3 minutes between efforts.
times:
1st: 1:41
2nd: 1:41
3rd:1:45
4th: 1:44
5th: 1:44

1:58
1:58
1:56
2:00
2:00