2022 ROW’D ROYALTY WORKOUT #1
“FOR A GOOD TIME, CALL FRAN”
21-15-9
Row 2100m
Rest as needed (max 10 minutes)
Row 1500m Rest as needed Row 900m Score
A) Total elapsed time INCLUDING REST Score
B) Time it took to row 2nd interval (1500m)
MONITOR INSTRUCTIONS
- [Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Distance]
- Set to 2100m
- Set rest time to “Undefined Rest” (max rest = 10minutes!)
- Select “✓”
- Set the second interval to 1500m
- Set rest time to “Undefined Rest”
- Select “✓”
- Set the third interval to 900m
- Set rest time to “Undefined Rest”
- Select “✓”
Select “No More Intervals” ————————————— SCORING Go to “Memory > By Date” & select the workout.
- Score A: Total elapsed time for the entire 4500m INCLUDING REST TIME
- Score B: Time it took to row the second interval (1500m)
RESULTS ARE DUE BEFORE MONDAY, JANUARY 24TH, 3PM PST. You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Upload the picture to submit and validate your score!
2022 ROW’D ROYALTY WORKOUT #2
“TWOSDAY, 2022”
Row 22 INTERVALS OF 20SEC ON AND 20SEC OFF
- Row 20 seconds and rest 20 seconds. Repeat 22 times.
- Score A) Distance for Interval 2
- Score B) Distance for Interval 20
- Score C) TOTAL Distance for ALL 22 Intervals
MONITOR INSTRUCTIONS
- [Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Time]
- Set work time to 20 seconds
- Set rest time to 20 seconds
- Select “✓”
- Repeat these steps for a total of 22 intervals
- STOP WHEN THE MONITOR SAYS “INTERVAL 23” AND DO NOT SET UP THAT INTERVAL
- Select “No More Intervals”
- Score A: Distance rowed during interval 2
- Score B: Distance rowed during interval 20
- Score C: Total combined distance rowed during all 22 intervals
RESULTS ARE DUE BEFORE MONDAY, JANUARY 31TH, 3 PM PST.
You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Upload the picture to submit and validate your score!
2022 ROW’D ROYALTY WORKOUT #3
“Out Of My Brain On The 5:15”
Row 5 min, Rest 3 min, Row 15min
MONITOR INSTRUCTIONS
- [Select Workout] > [New Workout] > [Intervals] > [Intervals Variable] > [Time]
- Set work time to 5 minutes
- Set rest time to 3 minutes
- Select “✓”
- Set work time to 15 minutes
- Set rest time to 0 minutes
- Select “No More Intervals”
- Score: Distance rowed in 5min interval
- Score: Total combined distance rowed in 20min (1st interval + 2nd interval)
RESULTS ARE DUE BEFORE MONDAY, FEBRUARY 7TH, 3 PM PST.
You MUST use the “Memory/Date” feature to locate & score your workout. Select the workout and take a picture of the screen. Upload the picture to submit and validate your score!
2022 ROW’D ROYALTY WORKOUT #4
“Fight Club”
“I don’t want to die without any scars.” – Chuck Palahniuk, Fight Club
Row the distance you completed in the 20min row during 22.3 B
- Set the rower for the distance you completed in 22.3 B
- Score) Total time to complete distance rowed in 22.3 B
MONITOR INSTRUCTIONS
- [Select Workout] > [New Workout] > [Single distance]
- Set the distance to score from 22.3 B
- Select “✓”
- Try to beat your score from the last workout
- Score: Time it took to row score from part one
RESULTS ARE DUE BEFORE MONDAY, FEBRUARY 14TH, 3 PM PST.You MUST use the “Memory/Date” feature to locate & score your workout.
Select the workout and take a picture of the screen. Upload the picture to submit and validate your score!
