Workout list by Ramin Miraftabi 5k row progression

Row 5k Workout

5k row for time
Row 24x250m Workout

Row 24x250m / rest 15s

Score: average 500m pace
Row 12x500m Workout

Row 12x500m / rest 30s

Score: average 500m pace
Row 8x750m Workout

Row 8x750m / rest 45s

Score: average 500m pace
Row 6x1000m Workout

Row 6x1000m / rest 60s

Score: average 500m pace
Row 4x1500m Workout

Row 4x1500m / rest 90s

Score: average 500m pace
Row 3x2000m Workout

Row 3x2000m / rest 90s

Score: average 500m pace
Row 2x3000m Workout

Row 2x3000m / rest 120s

Score: average 500m pace