2023 ROW’D ROYALTY WORKOUT #1
“”Shut Up And Row””
Row 6 intervals of 250 meters with a 45 second rest after each row, then row 1500 meters for time.
- Score 23.1 A: Fastest 250 meter row time
- Score 23.1 B: Total time for all intervals and rest plus the 1500 meter row.
Monitor Instructions
* YOU MUST USE “INTERVALS VARIABLE” FOR THIS WORKOUT! *
STEP 1: “Select Workout” • “New Workout” • “Intervals” • “Intervals Variable”
STEP 2: Choose – “Distance”
STEP 3: Edit Meters to “250”. Set Rest at “00:45” Double check!! Then, press the check box.
STEP 4: Intervals 2-6 – Choose “Distance” – Distance & Rest should be preloaded. Press the check box and repeat until interval 6 is done.
STEP 5: Interval 7 – Choose “Distance”. Set Distance to 1500m. IMPORTANT: SET REST TO 00:00!!
STEP 6: Select – “NO MORE INTERVALS”
SCORE SUBMISSION INSTRUCTIONS
- Use “Memory” function on your C2 erg.
- Go to the date of the row.
- Select the completed workout.
- Scroll to the fastest 250m time. Take a picture of the screen.
- Submit your fastest 250m time (pay attention to the 00h:00m:00s )
- Submit your TOTAL TIME (Including rest!! – Upper right corner of monitor)
2023 ROW’D ROYALTY WORKOUT #2
“FUBAR”
Complete All of The Following In Order:
- 800m For Time
- Maximum Distance in 6-minutes
- REST 4-minutes
- Maximum Distance in 9-minutes
- 400m For Time
SCORES (See Monitor Pic Below)
- 800M TIME
- TOTAL METERS
- 400m TIME
MONITOR INSTRUCTIONS
> YOU MUST USE “INTERVALS VARIABLE! <
There are 4 total intervals:
- Distance
- Time + Rest
- Time
- Distance
Please be careful setting these up!
- Select Workout > New Workout > Intervals Variable
- Interval 1 > “DISTANCE” > Enter “800m” > “0:00” Rest (no rest) > Checkbox
- Interval 2 > “TIME” > Enter “6:00” > “4:00” Rest (IMPORTANT!!) > Checkbox
- Interval 3 > “TIME” > Enter “9:00” > “0:00” Rest (no rest) > Checkbox
- Interval 4 > “DISTANCE” > Enter “400m” > “0:00” Rest > Checkbox
- Interval 5 > “No More Intervals”
SCORE SUBMISSION INSTRUCTIONS
- Use “Memory” function on your C2 erg.
- Go to the date of the row.
- Select the completed workout.
- Submit 800M Time
- Submit Total Meters Rowed
- Submit 400M Time
SCORES MUST BE SUBMITTED BY MONDAY, JAN 23 AT 5PM PT!!
Row 2000 Meters For Time
You may use the “Standard List” > “2000m Row”, or program your monitor: “New Workout” > “Distance”
Please submit a picture of your monitor results using the “Memory” function.
VIDEO INSTRUCTIONS
