Workout 1

Workout 1 Sponsored by:


6 Rounds:  1 Minute On, 30 Seconds Off

You will row for 1 minute, then rest for 30 seconds and repeat this 6 Times In A Row

The workout will take you exactly 8:30 (8 minutes and thirty seconds, the last rest period is excluded)

You may start with the flywheel spinning during the rest periods, also known as a “Rolling Start” (For example you can start rowing with 5 seconds left in your rest so that the flywheel is moving at full speed when the next round starts)

Watch the Video to make sure you set your Monitor up correctly using the Interval Time feature.

Score 1A: Combined Meters from Round 1 & 2

Score 1B: Total Meters from ALL 6 Rounds

You may redo this workout as many times as you like but you cannot combine your ‘best’ 1A score and ‘best’ 1B score. Both scores must come from the same attempt.

 Using the below as an example: Score 1A would be 576m (284+292=576), Score 1B would be 1771 (284+292+298+297+293+307=1771)

You’ll find this screen in the memory section of your PM3, PM4, or PM5 Monitor


IMPORTANT: All participants MUST use the “INTERVALS: TIME” feature on a Concept 2 PM3, PM4 or PM5 monitor. Set the work interval for 1 minute and the “rest” interval at 30 seconds. For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video or visit the Concept 2 website.

For instruction on displaying your interval results, please visit the Concept 2 website:  View Interval Results

Proof of Performance / Video Requirements:

Updated 1/14/15 for Workout 2 and beyond

Everyone should  take a photo of your results in the memory section of your monitor.
A video is not required for everyone, but If you think you are going to be in the top 5 for a workout it is recommended that you video your performance. The top athletes in each division may be subject to video submission or monitor validation by a Concept 2 technician or Row’d Royalty official.
      • State name and division competing in
      • Show monitor screen (zoom in) starting at zero
      • Camera must face monitor and you rowing the duration of the row
      • Show monitor screen (zoom in) at completion of row with your score
      • Lastly go to the memory screen to show the last workout and your interval splits

At the end of the 4 weeks we will require the Open Division winners to submit a separate video with your height being measuring with a tape measure to confirm correct division.

ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, JANUARY 12 AT 12:00PM Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores may be submitted online at: starting Saturday.  You may redo the workout as many times as you want before Monday, Jan 12th at 11:59 PST. If you redo the workout, you must submit a new score for BOTH 15.1A and 15.1B.