What is a good time for Row 100m?

Good times for Row 100m depend on your fitness level: Elite athletes finish under 0:30, advanced athletes target 0:30-0:24, intermediate athletes aim for 0:24-0:20, and beginners should focus on proper form over 0:20.

What is considered a good Row 100m time?

A good Row 100m time for most CrossFit athletes is between 0:24-0:20 (intermediate level). Elite times are under 0:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Row 100m?

Your Row 100m pace should match your fitness level. Beginners should aim to finish around 0:20 with good form, while advanced athletes can target 0:30-0:24. Always prioritize proper movement over speed.

How do I scale Row 100m?

Row 100m can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Row 100m work?

Row 100m is a full-body workout that develops multiple fitness domains.

Workout Description

For time: Row 100 meters

Why This Workout Is Easy

A single 100-meter row is a very short, simple, low-skill sprint with minimal volume and no external load to lift. It’s accessible to all levels and typically lasts 15–30 seconds. The only challenge is producing high power quickly, making intensity the limiter rather than complexity or endurance.

Benchmark Times for Row 100m

Elite: <0:15
Advanced: 0:16-0:17
Intermediate: 0:18-0:20
Beginner: >0:30

Training Focus

This workout develops the following fitness attributes:

Speed (10/10): This is an all-out sprint with very high stroke rate and minimal time for adjustments. Quick acceleration and fast stroke turnover are essential.
Power (9/10): Explosive leg drive and rapid force application decide the outcome. The faster you can produce high watts off the catch, the better your result.
Stamina (2/10): Brief muscular effort in legs, hips, and back with limited repetition count. You’ll feel a short burn, but not sustained fatigue like longer intervals or higher-rep pieces.
Endurance (2/10): Very short effort with minimal aerobic demand. The piece is over before significant oxygen uptake ramps fully, so pure endurance plays a minor role compared to power and speed.
Strength (1/10): No external load or heavy lifting. Force production matters at the catch, but maximum strength is not the primary limiter in a 15–30 second sprint.
Flexibility (1/10): Basic rowing positions only: hip hinge, knee bend, and reach at the catch. Normal joint range of motion suffices without advanced mobility demands.

Scaling Options

Scale to: Row 80m • 0:15 max-effort Row (distance score) • 200m BikeErg sprint

Scaling Explanation

Each option preserves the short, maximal sprint stimulus by reducing distance, shifting to a time-based effort, or using a comparable monostructural modality.

Intended Stimulus

Fast and intense. You should explode off the catch, build to a high stroke rate quickly, and hold strong pressure through the line without fading. Breathing will spike, legs will flood, and it should be over just as it gets uncomfortable. Finish with nothing left—full sprint, short and sharp.

Coach Insight

Pace by committing to a powerful first 5–7 strokes, then settle into high-rate, strong pulls without overreaching. The one thing: sequence each stroke perfectly—legs, then hips, then arms; then arms, hips, legs on the return. Avoid mistakes: fly-and-die opening, yanking with arms first, and setting the damper too high to start.

Benchmark Notes

These times represent a spectrum from beginner to elite. Lower time is better. Beginners may finish around 24–30 seconds, intermediate around 18–22 seconds, advanced sub-18, and elite near 15 seconds. Quick acceleration, maintained pressure, and clean stroke sequence make the biggest difference.

Modality Profile

This workout is purely monostructural, using only the rower for a single sprint effort. There are no gymnastics or weightlifting elements. Performance hinges on rowing mechanics, force application, and the ability to accelerate and maintain power for a very short duration.

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These WODs similar to Row 100m share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	2/10	Very short effort with minimal aerobic demand. The piece is over before significant oxygen uptake ramps fully, so pure endurance plays a minor role compared to power and speed.
Stamina	2/10	Brief muscular effort in legs, hips, and back with limited repetition count. You’ll feel a short burn, but not sustained fatigue like longer intervals or higher-rep pieces.
Strength	1/10	No external load or heavy lifting. Force production matters at the catch, but maximum strength is not the primary limiter in a 15–30 second sprint.
Flexibility	1/10	Basic rowing positions only: hip hinge, knee bend, and reach at the catch. Normal joint range of motion suffices without advanced mobility demands.
Power	9/10	Explosive leg drive and rapid force application decide the outcome. The faster you can produce high watts off the catch, the better your result.
Speed	10/10	This is an all-out sprint with very high stroke rate and minimal time for adjustments. Quick acceleration and fast stroke turnover are essential.