Fasani blurring the photo.

The 500 meter row is roughly equivalent to the 400 meter run.  However, once you get 1/2 way through, most try to kick it into another gear only to find out it’s all they can do not to fall over and puke.

Workout:

Station 1: 7 sets of 5 rep Dead-lifts.  Rest as needed in-between.

Station 2: 500 meter row as fast as possible.

*post scores to comments

13 responses »

  1. Kelly Zook says:

    Dead lift
    Set 1 185lb
    Set 2 185lb
    Set 3 225lb
    Set 4 245lb
    Set 5 265lb
    Set 6 1-275lb, 4-185lb
    Set 7 185lb

    500m row in 1:42.8

  2. Kyle Jones says:

    Dead Lift
    Sets 1-7 185lbs

    500 meter row 1:35.4

  3. Gabe Michael says:

    Dead Lift
    135, 155, 185, 205, 235, 275, 325

    500M Row 133.3

  4. Hartman says:

    Dead lift 7 sets 5 reps
    185
    225
    265
    275
    275
    315

    500m row time 130.8

  5. James Vincent says:

    Dead lift at 95lbs x 10 reps
    Dead lift at 110lbs x 25 reps
    500m row time 1:44.8

  6. Suarez says:

    Deadlift:135-135-155-185-205-235-275

    500 Meter Row: 1:39

  7. Kornweibel says:

    Dead Lift: 135 -135 -135 – 135 – 135 -135 – 135

    500m Row : 1:40.2

  8. kirby says:

    7 sets @ 185 then a 500 meter row 1:40

  9. Rocky Fasani says:

    500m row: 1:27
    Deadlift: 135-155-185-205-235-275-325(3 reps)

  10. Bradford says:

    dead lift 185 LBS rounds 1-7.
    500 meter row 1:37.4

  11. Brian Hoffer says:

    500M Row: 1:31
    Deadlift: 135-135-185-205-225-275-325

  12. Ayako says:

    DL: 135 x 7
    500m row: 1:46 at resistance 7

  13. Chris Anaya says:

    Deadlift: 135-155-185-205-235-275-275
    500m Row: 1:30.4

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s