5000m Row

The 5000m row is a conditioning workout on a rowing machine, also called an erg. It trains your legs, back, and heart over a longer distance. Your quadriceps and lats do most of the work, while your glutes, hamstrings, and mid-back help out.

Sit on the seat and strap your feet in tight. Grab the handle with both hands, arms straight, and shins vertical at the start. Your back should be tall, not slumped. The screen in front of you shows your pace, called your split.

Push with your legs first. Then lean your torso back slightly. Then pull the handle to your lower ribs. Reverse the order on the way forward: arms go out first, then your body leans forward, then your legs bend. Keep the motion smooth and continuous. Do not stop and rest at the front or back of each stroke.

Breathe steadily and brace your midsection like someone is about to poke your stomach. For an easier option, slow your stroke rate and focus on a strong leg push each time. For a harder option, try to hold the same split from start to finish without fading.

Fault: Pulling with the arms before the legs have finished pushing. Fix: Think "legs-body-arms" on the drive; keep your arms straight until your legs are flat and your body has leaned back.

Fault: Slumping the shoulders or rounding the lower back to reach forward. Fix: Sit tall, drive with the legs, and hinge forward from the hips while keeping your back neutral.

Fault: Starting too fast and then slowing down halfway through. Fix: Pick a split you can hold for the whole distance and check the screen every few minutes to stay on pace.