What is a good time for Row 250m?

Good times for Row 250m depend on your fitness level: Elite athletes finish under 1:40, advanced athletes target 1:40-1:20, intermediate athletes aim for 1:20-1:00, and beginners should focus on proper form over 1:00.

What is considered a good Row 250m time?

A good Row 250m time for most CrossFit athletes is between 1:20-1:00 (intermediate level). Elite times are under 1:40, but focus on consistent movement and proper form rather than just speed.

How fast should I do Row 250m?

Your Row 250m pace should match your fitness level. Beginners should aim to finish around 1:00 with good form, while advanced athletes can target 1:40-1:20. Always prioritize proper movement over speed.

How do I scale Row 250m?

Row 250m 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 250m work?

Row 250m is a full-body workout that develops multiple fitness domains.

Workout Description

For time: 250-meter Row

Why This Workout Is Easy

A single, short monostructural effort with minimal skill and no external loading. Most athletes finish in about 40–80 seconds. The session is brutally intense but very brief, emphasizing speed and power over endurance or complexity. It’s approachable for all levels, with simple setup and clear stimulus. Difficulty comes from sprint effort, not technical demands.

Benchmark Times for Row 250m

Elite: <0:39
Advanced: 0:43-0:47
Intermediate: 0:52-1:00
Beginner: >1:40

Training Focus

This workout develops the following fitness attributes:

Speed (10/10): It’s an all-out sprint demanding high stroke rate and fast turnover. Quick acceleration and minimal time between strokes determine success.
Power (9/10): Explosive leg drive and powerful strokes are key. The piece rewards aggressive acceleration and forceful, efficient transfers from legs to hips and arms.
Endurance (3/10): Very short duration limits aerobic demand; the piece is mostly anaerobic. It challenges breathing briefly but doesn’t require sustained cardiovascular output beyond a minute.
Stamina (2/10): Minimal muscular endurance is needed since total work is short and uninterrupted. Local leg and grip fatigue appear, but not in high-rep, repeated efforts.
Strength (1/10): No external load or maximal force requirements. Leg drive and core bracing matter, but it’s far from a maximal strength test.
Flexibility (1/10): Basic rowing positions only. Standard hip and ankle range of motion is sufficient; no advanced mobility demands are present.

Scaling Options

Scale to: 200m Row • 250m SkiErg • 500m BikeErg

Scaling Explanation

These options maintain a short, high-power monostructural sprint while adjusting distance or modality to match capacity and available equipment.

Intended Stimulus

Fast and intense. Treat this as a full-send sprint: quick acceleration, powerful leg drive, and smooth, efficient strokes. You should feel burning legs and lungs by the end without technical breakdown. Hold form under fatigue, finish with a strong kick, and expect a short, sharp recovery afterward.

Coach Insight

Pace by opening with 3-5 powerful high-rate strokes to get the flywheel moving, then settle slightly into strong, consistent pulls. Kick in a final surge for the last 10–12 strokes. Most important: long, hard leg drive with a relaxed, efficient recovery—don’t rush back up the slide. Avoid yanking with the arms, overrating wildly, or looking at split every stroke. Sit tall, connect legs–hips–arms, and breathe.

Benchmark Notes

Times are in seconds for a 250m all-out row. Slower times sit near 100 seconds; competitive efforts land under 50 seconds, with elite under 40–43 seconds. Aim for sub-60 if you’re intermediate. Warm up, set drag factor appropriately, and attack with a strong start while keeping technique tight.

Modality Profile

This is pure monostructural work: only the rower is used, with no gymnastics or external weightlifting elements. The entire stimulus comes from a short, high-power cardio effort, emphasizing stroke efficiency and speed on the erg.

Similar Workouts to Row 250m

If you enjoy Row 250m, you might also like these similar CrossFit WODs:

Ski 250m (91% similar) - For Time 250 meter SkiErg...
Row 200m (90% similar) - For Time 200 meter Row...
Run 200m (89% similar) - For time: Run 200 meters...
Row 150m (88% similar) - For Time 150 meter Row...
Row 500m (86% similar) - Row 500 meters...
Ski 100m (84% similar) - For Time 100 meter SkiErg...
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Run 100m (82% similar) - For time: 100-meter Run...

These WODs similar to Row 250m share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Very short duration limits aerobic demand; the piece is mostly anaerobic. It challenges breathing briefly but doesn’t require sustained cardiovascular output beyond a minute.
Stamina	2/10	Minimal muscular endurance is needed since total work is short and uninterrupted. Local leg and grip fatigue appear, but not in high-rep, repeated efforts.
Strength	1/10	No external load or maximal force requirements. Leg drive and core bracing matter, but it’s far from a maximal strength test.
Flexibility	1/10	Basic rowing positions only. Standard hip and ankle range of motion is sufficient; no advanced mobility demands are present.
Power	9/10	Explosive leg drive and powerful strokes are key. The piece rewards aggressive acceleration and forceful, efficient transfers from legs to hips and arms.
Speed	10/10	It’s an all-out sprint demanding high stroke rate and fast turnover. Quick acceleration and minimal time between strokes determine success.