12-week 2k Program

The 2k rowing test is unique in that it taps into your aerobic system, anaerobic system, and muscular endurance. We challenge you to improve your 2k rowing time and watch both your approach to rowing during your WODs and your overall capacity for CrossFit expand. We’ve seen countless other athletes and CrossFitters do the same.

What to expect:

A 2k row test at the beginning and end of this 12-week cycle

2 rowing workouts per week that you can add to your current CrossFit program

Prescribed speeds based on your initial 2k-test time and your improvement over the 12 weeks.

Workout descriptions and focuses for each session

"Sara and Mike have truly expanded my knowledge on rowing. I never realized rowing was so technical, and as a CrossFitter, that gave me hope that I could show some improvement by fixing my technique. Sure enough, after working with Sara and Mike I rowed my fastest 2k by 8 seconds. They have also helped me understand how to utilize stroke rate and power which has made me not just a better athlete but a smarter coach!"

JESSE LEMOINE 3x CrossFit Games Athlete


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