“Row 500m x2”

Big Dawgs Cyclical WOD by James Fitzgerald

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  • 2 Rounds for Time
  • 500 meter max effort Row
  • 90 seconds Rest

The row 500m x 2 has the athlete performing two max effort 500m rows with 90-second rest between each while staying on the erg during rest.

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Why?
The test analyzes repeatability in a pure cyclical muscle endurance sense. More specifically the test gives insight into four areas: lactic endurance ability, repeatability, and aerobic ability and recovery.

Good scores:
The goal to strive for the one kilometer after the bodyweight conversion is two minutes and 45 seconds for males and three minutes for females. The second score should be as close as possible to this or at most, 10% longer. That is 110% of the first score for 500 meters. For example, 1:25 and 1:35 for males and 1:40 and 1:50 for females.

Potential limiters:
• Under-developed anaerobic system
• Under-developed aerobic system
• Technique on the rower
• Strength and/or power potential
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