Workout #3

Workout 3 Sponsored by:


Row 500 meters, 30 Burpees over the rower, Row 2000 meters

Set interval 1 for 500 meters and the “rest” interval at 2 minute. 

Set interval 2 for 2000 meters, the rest time does not matter for this interval.

A 2 Minute interval countdown will start after the 500 meters and you must finish the 30 burpees over the rower before you start the 2000 meters.

Example 1 – If the burpees take you 2:30 it means your 2000 meters will have started with 30 seconds on the clock.

Example 2 – If the burpees take you 1:30 it means you have 30 seconds of rest before the 2000 meters.

Burpee over the Rower: A burpee over the rower starts when your chest and thighs touch the ground. One rep is complete when you jump or step over the rower and both feet touch the ground. Both feet have to touch the ground before you get horizontal (For example you cannot dive over the rower and have your hands or chest touch the ground before your feet do.)

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 3AB Scorecard


SCORE 3A: 500 meter + 30 burpees over the rower for time

SCORE 3B: 500 meter + 2000 meter time*

*for 3B, if Burpees take longer than 2 mins, the additional time is factored into 2000.

The score from the photo below would be 3A – 4:05.88 / 3B – 10:46.90

You will need a stopwatch for this workout. Start it right before you start the 500m row and stop it right after your 30th burpee over the rower.

You may redo this workout as many times as you like but you cannot combine your ‘best’ 3A score and ‘best’ 3B score. Both scores must come from the same attempt.

 Using the below as an example: Score 3A would be what you recorded on the stopwatch – 4:05:88 . Score 3B would be the total time – 10:46.9 (500 meters + 30 burpees over the rower + 2000 meters time) .

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

Workout 3 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 500 meters and the “rest” interval at 2 minute.  Set interval 2 for 2000 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 26 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 26th at 11:59am PST. If you redo the workout, you must submit a new score for BOTH 3A and 3B.