Workout 2

Workout 2 Sponsored by:

Row 400 meters, 1 minute rest, Row 1200 meters

You will row 400 meters for time, then rest for 1 minute. Once the minute is up, you will row 1200 meters for an overall total of 1600 meters.

You may start with the flywheel spinning during the 1 minute rest period, 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 Variable feature.

Download the ScoreCard HERE

Row'd Royalty Workout 2 Scorecard

Score 2A: 400 meters for time

Score 2B: 400 meter time + 1200 meter time

You may redo this workout as many times as you like but you cannot combine your ‘best’ 2A score and ‘best’ 2B score. Both scores must come from the same attempt.

 Using the below as an example: Score 2A would be your 400m time, Score 2B would be the total time which is your 400m time added to your 1200m time.

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

PLEASE: take a photo of your score in the monitor memory screen. We will use this for any minor scoring issues.

IMPORTANT: All participants MUST use the “INTERVALS: VARIABLE” feature on a Concept 2 PM3, PM4 or PM5 monitor. Set interval 1 for 400 meters and the “rest” interval at 1 minute.  Set interval 2 for 1200 meters, the rest time does not matter for this interval.

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.

Proof of Performance / Video Requirements:

Updated 1/14/15 for Workout 2 and beyond

Everyone 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 19 AT 12:00PM Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores may be submitted online at: HERE.  You may redo the workout as many times as you want before Monday, Jan 19th at 11:59am PST. If you redo the workout, you must submit a new score for BOTH 2A and 2B.