Monday 18 August 2025 – 2000m benchmark row 2G 60 minutes
This 2000m benchmark row template isn’t the best fit for Marathon Month since treadmill time is pretty limited. Be smart and use those transition periods to your advantage.
The workout is built around the row, so don’t burn yourself out early if you’re chasing a personal record. If your plan is to tackle the row right away, make sure you warm up on the rower instead of the tread.
Tread / Floor Block 1 – 13 minutes
- Buy-in: 800m / 0.5 mile (PW 400m / 0.25 miles, bike 2km, strider 1.5km) tread for distance (once only)
- Circuit:
- 5 each x TRX single arm squat reach with rotation to row
- 10 x hip hinge swing
- 10 x high plank knee tuck
3 min to transition to rower
Row / Tread Block 2 – 13 minutes
- Goal: choose your own intensity and complete distance as quick as possible
- Set row monitor to 2000m count down
- 2000m row
- Check time and record in challenge tracker, collapse (member’s choice)
- Repeat until time is called:
- 160m / 0.1 mile tread
- 30 sec WR
- Repeat until time is called
3 min to transition to treadmill and get to base
Tread Block 3 – 7 minutes
- 30 sec push (PW @ 8%+)
- 90 sec base
- 30 sec push (PW @ 8%+)
- 90 sec base
- 30 sec push (PW @ 8%+)
- 90 sec base
- FInisher: 1 min AO (PW @ 10%+)
3 min to transition to floor
Floor Block 3 – 7 minutes circuit
- 10 x TRX chest press
- 5 each x single arm step out squat
- 10 x clean to neutral grip push press
- Repeat until finisher:
- 1 min of TRX chest press OR
- 30 sec each of single arm step out squat OR
- 1 min of clean to neutral grip push press