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

This website is not part of Facebook or Facebook Inc. Additionally, this is NOT endorsed by Facebook in any way. Facebook is a trademark of Facebook Inc.

Scroll to Top