Tip Take These 4 Rowing Challenges Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Take These 4 Rowing Challenges Get your metcon on and have some fun too Here' s how by Eric Cressey April 9, 2016April 5, 2021 Tags Metcon, Tips, Training The 2000-Meter Test This was one of the top three most awful experiences I've had with training. I'd argue that it's right up there with super-high-rep sets of squats and deadlifts. I came in at 7:40 for my first 2000-meter test. The world indoor record right now for men is 5:36. (For women, 6:25.) See where you're at, then next time try to knock off a few seconds. The Countdown Challenge This is a low-volume, shorter duration protocol that's a bit easier to suffer through as each successive set is slightly shorter than the next. Row 500 meters Rest 1 minute Row 400 meters Rest 1 minute Row 300 meters Rest 1 minute Row 200 meters Rest 1 minute Row 100 meters Your Favorite Song For Distance If you have a few favorite songs that always get you fired up, turn one of them on and see how far you can go during that one song. Music is a great motivator, but it can also be a great timer for bouts of intense exercise, as not many songs last longer than five minutes. Much like you might have personal bests on the bench press, squat, deadlift, and other exercises, you might have personal bests for distances on a few different songs. 30 30 for 10 Minutes It's simple: 30 seconds of hard rowing, 30 seconds of rest, repeat for 10 minutes. This is another good option because it goes by quickly, and none of the work bouts are so long that you'll get bored out of your mind if you're someone who hates cardio. The only downside is that the rest period is so short that you barely have time to stand up before you have to get back down and start rowing again. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Hot Wheels in a Hurry You've spent the spring and summer training to look good on the beach. As a result, you now have the chest and arms of a silverback gorilla, but the thighs and calves of a pink flamingo. Time to fix that. Legs, Training Christian Thibaudeau July 23 Training Tip Hanging Leg Raise Modified In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint. Abs, Exercise Coaching, Tips Lee Boyce June 25 Training The Last 5 Pounds of Fat When fat loss has stalled, should you cut more calories or spend more time at the gym? Maybe neither. Here's what often works best. Dietary Myth Busting, Fat Loss Training, Metcon, Training Paul Carter April 16 Training Losing Fat While Gaining Muscle – A Guide Hardly anyone ever manages to lose body fat while gaining muscle, but that's only because of a few, easily correctible mistakes. Training Christian Thibaudeau January 11