2020 Workouts

2020 Workout 4
“10 Minutes To Midnight”

Row As Far As Possible In 10 Minutes

SCORE: Total Meters

MONITOR INSTRUCTIONS
You MUST use the “Single Time” feature, set to 10:00.

  • [Select Workout] > [New Workout] > [Single TIME]
  • Set to 10:00.
  • Select “✓”
  • Begin Rowing
  • Score: Total Meters Rowed (Memory Screen)

RESULTS DUE BEFORE 6:00PM MON, FEB 10th.

You MUST use the “Memory/Date” feature to locate & score your workout! Select the workout and take a picture of the screen. Upload a picture of your screen with each score!

Team Captains: Team score does NOT need a photo. Enter each teammate’s DISTANCE for each workout.

DOWNLOAD INSTRUCTIONS

2020 Workout 3

Row 4000m & 1000m & 5000m
Rest 3 minutes between each interval.

SCORES

  • 20.3A: 1000m Row Time. 
  • 20.3B: 10,000m Row Time.

Team Scores: 

  • 20.3A: 1000m Row Times, Combined
  • 20.3B: 10,000m Row Times, Combined

MONITOR INSTRUCTIONS

Download pdf

You MUST use the “Intervals Variable” feature and set your rest to “3:00” after each distance.

  • [Select Workout]  > [New Workout] > [Intervals Variable]
  • Interval 1: [Distance] > 4000m, Rest=3:00 > ✓ 
  • Interval 2: [Distance] > 1000m, Rest=3:00 > ✓ 
  • Interval 3: [Distance] > 5000m, Rest=0 > ✓
  • Interval 4: [No More Intervals]

Rolling Starts are acceptable (begin rowing before rest is completed).

RESULTS DUE BEFORE MONDAY, FEB 3rd @ 6PM. 

You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Upload a picture of your screen with each score! 

Team Captains: Team score does NOT need a photo. Enter each teammate’s times for each workout.

Important: PLEASE BE SURE TO SET REST FOR 3 MINUTES!

Download PDF Instructions

2020 Workout 2 – “Down & Back Again”

Row 10 Intervals:
500, 400, 300, 200, 100,
100, 200, 300, 400, 500

(3000 meters total)
Rest 1 Minute Between Each Interval

Intervals must be in order: 500, 400, 300, 200, 100, 100, 200, 300, 400, 500m

SCORE:  3000m Row Time.

Team Scores: Combined 3k Times for All Four Athletes.

MONITOR INSTRUCTIONS

Be sure to use the “Intervals Variable” feature and set your rest to “1:00” after each distance.

  • [Select Workout]  > [New Workout] > [Intervals Variable]
  • [Distance] > 500m, Rest=1:00 > ✓ > 400m, Rest=1:00 > 300m, Rest=1:00…etc
  • [Next Interval] until the 10th interval is completed then,
  • At interval 11: [No More Intervals]

Rolling Starts are acceptable (begin rowing before rest is completed).

RESULTS DUE BEFORE MONDAY, JANUARY 27, 6PM. 

You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Upload a picture of your screen with each score! 

Team Captains: Team score does NOT need a photo. Enter each teammate’s times for each workout.

Important: There are 10 intervals that add to 3000m! Be sure to include both 100m rows.

 


Get The 20.2 PDF

2020 Workout 1 – “Rest As Much As You’d Like”


WORKOUT
Row 5 Intervals of 400 meters. Rest as needed between intervals (up to 10 minutes each)

SCORES
All scores MUST be submitted before 6:00PM PST, Monday, January, 20.

  • 20.1 A:  Fastest 400m Time
  • 20.1 B:  2000m Row Time (all five 400’s combined)
  • 20.1 C:  Total ELAPSED Time Including Rests

Team Scores:

New in 2020! Competition Corner will add the scores of teammates. Captains must enter all 4 athlete scores for each workout.

  • 20.1 A:  Fastest 400m Times COMBINED
  • 20.1 B:  2000m Row Time COMBINED
  • 20.1 C:  Total ELAPSED Time Including Rests COMBINED

MONITOR INSTRUCTIONS

Be sure to use the “Intervals Variable” feature and set your rest to “Undefined Rest”.

  • [Select Workout]
  • [New Workout]
  • [Intervals Variable]
  • [Distance] > 400m > Rest = “+” [Undefined Rest]
  • [Next Interval] until 5th interval is completed then..
  • At interval 6: [No More Intervals]

Important: After rowing each 400m interval, the monitor prompts “Press To Continue”. Select “Press To Continue” when you are ready to start your next interval. Rolling starts are acceptable. Caution: do NOT exceed 10 minutes of rest or the monitor will shut off and end the workout.

*Maximum rest time for each interval: 10 minutes

RESULTS

Use the memory/date feature to locate your workout. Select the workout and take a picture of the screen. Upload a picture of your screen with each score! 

Team Captains: Team score does NOT need a photo.  Enter the individual scores of each teammate. Comp Corner will add the scores!

Important: Since there are 5 intervals, please be sure to scroll your screen to include the correct time for 20.1 A!

  • 20.1 A:  Fastest 400m Time
  • 20.1 B:  2000m Row Time (all five 400’s combined)
  • 20.1 C: Total ELAPSED Time Including Rests

MONITOR INSTRUCTIONS


Get The 20.1 PDF