Workout Description

Why This Workout Is Medium

Using the framework: Work density is low for a single monostructural movement. Treating 5,000 m as 50 units (100 m each) over ~22 minutes at a bodyweight factor yields density in the lowest band (20). Movement complexity is Basic (20). Time domain is 20–30 minutes (65). No modifiers apply, producing a mid-30s base score—solidly Medium, similar to a 5K run.

Benchmark Times for 5K Row

• Elite: <17:30
• Advanced: 18:30-19:30
• Intermediate: 20:30-22:00
• Beginner: >31:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A long, steady effort primarily challenges aerobic capacity and the ability to maintain a sustainable pace for 20–30 minutes without significant drops in split.
• Stamina (6/10): Repeated contractions in legs, glutes, and posterior chain accumulate fatigue. Midline and forearms must hold tension across thousands of strokes.
• Speed (4/10): Speed shows up as consistent split and controlled stroke rate rather than fast transitions or sprint cycling.
• Power (3/10): Each stroke benefits from a crisp leg drive, but the piece rewards sustainable output over high explosiveness.
• Strength (2/10): No heavy external loading; stroke power matters but maximal strength is not the limiter for most athletes.
• Flexibility (2/10): Requires comfortable hip hinge, ankle dorsiflexion, and upright thoracic position to achieve full, efficient stroke length.

Movements

• Row

Scaling Options

Scale to: 4000 m Row • 3000 m Row • 20:00 max-distance Row or 25:00 Bike Erg (7.5–10 km)

Scaling Explanation

These options keep the same aerobic time domain and pacing practice while reducing total work or swapping to a comparable monostructural modality.

Intended Stimulus

Steady cardio with controlled breathing and a consistent split. Open conservatively, settle into a sustainable pace by 1,000 m, and aim for a slight negative split over the final 1,500–2,000 m. Legs should burn but remain manageable while the midline stays braced. Finishing kick in the last 500 m if you’ve paced well.

Coach Insight

Pace it: Start 2–3 seconds slower than your goal split for the first 1,000 m, then lock in target pace through 3,500–4,000 m before a controlled kick. Most important: Sit tall, drive hard with the legs, and let the rate come from power—not frantic strokes. Avoid: Opening too hot, overrating above 30 spm, collapsed posture, and random damper settings. Consistency beats hero sprints.

Benchmark Notes

Use these levels to choose a goal split and pacing. Beginners aim to break 31:00, while intermediates target 22:00–23:30. Advanced athletes chase sub-20:00 with steady splits; elites approach 17–18 minutes. All numbers are total time in seconds—lower is better.

Modality Profile

This is purely monostructural work on the erg. No gymnastics or external loading is involved. All effort is directed toward sustained cardiovascular output, efficient stroke mechanics, and pacing across a continuous 5,000-meter piece.

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These WODs similar to 5K Row share comparable training demands, time domains, and movement patterns.