Row: 1,000 (or) 5,000 meters

Row 1,000 meters

• Level 1: 6:00 min or less / Under 3:00 split / 5 pts
• Level 2: 5:00 min or less / Under 2:30 split / +10 pts (15 total)
• Level 3: 4:00 min or less / Under 2:00 split / +15 pts (30 total)
• Level 4: 3:30 min or less / Under 1:45 split / +20 pts (50 total max)​

Row 5,000 meters

• Level 1: 30:00 min or less / Under 3:00 split / 15 pts
• Level 2: 25:00 min or less / Under 2:30 split / +10 pts (25 total)
• Level 3: 21:00 min or less / Under 2:00 split / +20 pts (45 total)
• Level 4: 18:00 min or less / Under 1:45 split / +30 pts (75 total max)​

Warning

Avoid if you have lower-back pain, knee pain, or difficulty maintaining rowing form.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• Must be completed on the EWC Rower
• No stopping or resting during the challenge
• Maintain proper rowing sequence: Legs → Core → Pull → Return
• Supervision Required: Must be completed with an Exercise Specialist

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How to Complete the Challenge:

• Strap feet securely and sit tall
• Row with strong leg drive and controlled return
• Keep split time under your level target
• Complete the full distance without breaks

How to Train for This Challenge:

​​If the challenge is too difficult right now, use the easier training alternative below. ​Practice interval running 1–2 times per week, with 1–2 days of rest between sessions.

Rowing Training Interval Training

Beginner (12 minutes)

• 2 min easy
• 30 sec hard / 60 sec easy × 6 rounds
• 2 min cool down

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Intermediate (16 minutes)

• 2 min warm up
• 1 min hard / 1 min easy × 6 rounds
• 2 min cool down

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Advanced (20 minutes)

• 2 min warm up
• 250m hard / 150m easy × 6 rounds
• 2 min cool down