Collegiate rower here: we do this workout all the time. Except, for us it’s “20 mins in hell”, so 40 seconds on and 20 seconds off for 20 mins. No breaks. It’s a great estimate for 2k on the rowing machine, a great test of mental endurance, and a good lactic acid bath.
@@jeremyhays9433 if you're breathing is the issue I'd suggest slowing your pace down slightly. As a rower myself I once mentally ambushed myself by overestimating how well I'd do on the 2km. I was 15 and wanted a sub 7. Only to realize I couldn't do it. It messed up my mentality and gave me a fear of 2km for years, by the time I was 18 I was doing 6:30's very easily but looking back I just wish I didn't place such high expectations on myself, would have made my rowing seasons much more enjoyable. Fortunately my 5km was always radical though compared to my 2km so that kept my mentality somewhat intact.
I've enjoyed watching Mat over the years. Dedicated, principled, great human. I started working out at 10, over 5 decades later still kicking it, learned a ton. Crossfit is a blast to watch but brutal on the body. Despite peds, anti-inflammatory practices, and thoughtful warm-ups, crossfit workouts compress your vertebrae over time, wears down your ligaments and tendons, and positions you strongly for diminished mobility in your 50's and beyond. No disrespect to the crossfit movement. A tight culture with great energy, great people, who are living with integrity, all good. Crossfit is a recovery sport that unfortunately narrows the wonderful emotional and physical benefits of working out to a grind and recovery "sport". Training should invigorate your life. Max lifts and PR's are unsustainable pursuits with huge lifelong detrimental impacts. Workouts in the 40% to 80% zone allow all physical and emotional benefits, minimizes lifelong injuries, leaves energy for daily and other fun / family activities, and safeguards your recovery and immune systems. I was 180 lbs when I was in the Marine Corps, lifting, wrestling, boxing daily. Loved it all and absolutely loved the combative arts for 10 years. Went on to coach wrestling, awesome experience coaching and supporting young people. Intense, grind it out workouts were my bread and butter for decades. They came with huge costs. Crossfitters are under the impression that they can avoid the downside of body crunching, grind till you can't workouts with chemical support and thoughtful programming. Neither is true nor sustainable. Working out hard is not the challenge, never was. Balancing sustainable, enjoyable workout sessions with systemic recovery is the true challenge and mission for lifelong benefits. It's a huge mindset change, but I did it, and it's been life changing. All my best to the crossfit community. I love watching all of you put it all on the line. Your dedication and effort is literally super human. Turns out, you pay a huge price for being superhuman, with lifelong downsides. Life is short and as you age you'll look back and re-evaluate the effects of body crunching crossfit workouts on your health. The athletic choices you make in your 20's and 30's will determine your vigor, strength, and mobility in your 40's, 50's, 60's, and 70's. Crushing PR's in your 30's may inhibit your ability to move with freedom in your 70's. Workout with wisdom. I want all crossfitters to fully enjoy the benefits of strength, mobility, and stamina that will allow every athlete great health today, and into their later decades.
I like to think myself as a pretty decent rower and thus humbled th outta me. Ranged from 445-422 and went all out for 462 on the last round. Totaled 3932m. Definitely doing it again and shooting for 4000
thanks for the workout! 1:47.1 average across all intervals my 2k pr is 6:52 which is a 1:43.0/ 500m avg. i think i could have gone a little faster in the beginning as i had a few 1:48.9 intervals but that's how we learn it still brought a good amount of pain. to hold 1:40 and even 1:39.5 intervals on this is very impressive and requires a good amount of fitness.
Gave it a go here are my splits. 468m / 1:46.8 467m / 1:47.0 466m / 1:47.2 458m / 1:49.1 461m / 1:48.4 460m / 1:48.6 462m / 1:48.2 460m / 1:48.6 470m / 1:46.3
That row program was my warmup before each CrossFit class. It’s brutal 😂. I remember my meters being between 320m and 330m for each round, and that 20sec break feels like 5 secs😅. Good job guys 👍
Who can help me with the PM5 module. You guys get a summary at the end of the workout, detailing meters rowed and time elasped per round. HOW? which button do you press?
I remember doing this workout years ago, I had to get to a certain distance for the working portions, think it was 450m, it was truly awful at the end and I’ve never done it since.
Great video guys! Anytime you used a 5X champs strategy to figure out how ready he was for the Games is something I’m definitely watching. I like rowing 🚣 but I know this Tabata type rowing is gonna suck. The cornrows 😂😂😂😂
For 5 rounds, you row 1:40 rest 20 seconds. Then for 2 min you rest. Then continue for another 3 rounds. In total it’s 10 / 2 minute intervals but you rest on the 6th round. Try and find a pace that is challenging.
So, I’m pretty new to all this. Can someone explain the split time stuff? Or make a video for dummies? Or point me to something that breaks it down for newbs? I don’t understand any of that but I’d like to. And BE NICE. 😊
Hello!!! We have two different numbers we are talking about. 1. Is our pace of 500 in 1:55 for Emma, and 500 1:50 for the bros. We attempt to hold that on the rower for only 1:40. The second number is the actual meters we each got in that 1:40.
Collegiate rower here: we do this workout all the time. Except, for us it’s “20 mins in hell”, so 40 seconds on and 20 seconds off for 20 mins. No breaks. It’s a great estimate for 2k on the rowing machine, a great test of mental endurance, and a good lactic acid bath.
I died and had a hard time breathing. What is the best way to breath on a rower? coming into the catch I feel it is hard to get air in
@@jeremyhays9433 if you're breathing is the issue I'd suggest slowing your pace down slightly. As a rower myself I once mentally ambushed myself by overestimating how well I'd do on the 2km. I was 15 and wanted a sub 7. Only to realize I couldn't do it. It messed up my mentality and gave me a fear of 2km for years, by the time I was 18 I was doing 6:30's very easily but looking back I just wish I didn't place such high expectations on myself, would have made my rowing seasons much more enjoyable. Fortunately my 5km was always radical though compared to my 2km so that kept my mentality somewhat intact.
Fun workout 🙌🏼 steady 1:40/500m splits for first 5 intervals then negative splits for final 4.
1) 1:40.4 (498m)
2) 1:40.6 (497m)
3) 1:40.8 (496m)
4) 1:40.4 (498m)
5) 1:40.6 (497m)
-rest --2:00-
6) 1:40.0 (500m)
7) 1:39.8 (501m)
8) 1:39.2 (504m)
9) 1:36.8 (516m)
How do the Buttery Bros not have more subscribers! This is such good content!
Jules zooming in on Heber’s face when Emma said it got hard.. I was dying 🤣🤣🤣🤣🤣
Held right around 440m over all 9 rounds. Just over 4000m total. Loved it and will do it again
That Heber look at 17:54 made me laugh pretty hard.
Looks like a straight up thug 😂
😂😂 14:38 -14:42 is also so funny. Excellent video..
I've enjoyed watching Mat over the years. Dedicated, principled, great human. I started working out at 10, over 5 decades later still kicking it, learned a ton. Crossfit is a blast to watch but brutal on the body. Despite peds, anti-inflammatory practices, and thoughtful warm-ups, crossfit workouts compress your vertebrae over time, wears down your ligaments and tendons, and positions you strongly for diminished mobility in your 50's and beyond.
No disrespect to the crossfit movement. A tight culture with great energy, great people, who are living with integrity, all good. Crossfit is a recovery sport that unfortunately narrows the wonderful emotional and physical benefits of working out to a grind and recovery "sport".
Training should invigorate your life. Max lifts and PR's are unsustainable pursuits with huge lifelong detrimental impacts. Workouts in the 40% to 80% zone allow all physical and emotional benefits, minimizes lifelong injuries, leaves energy for daily and other fun / family activities, and safeguards your recovery and immune systems.
I was 180 lbs when I was in the Marine Corps, lifting, wrestling, boxing daily. Loved it all and absolutely loved the combative arts for 10 years. Went on to coach wrestling, awesome experience coaching and supporting young people. Intense, grind it out workouts were my bread and butter for decades. They came with huge costs. Crossfitters are under the impression that they can avoid the downside of body crunching, grind till you can't workouts with chemical support and thoughtful programming. Neither is true nor sustainable. Working out hard is not the challenge, never was. Balancing sustainable, enjoyable workout sessions with systemic recovery is the true challenge and mission for lifelong benefits. It's a huge mindset change, but I did it, and it's been life changing.
All my best to the crossfit community. I love watching all of you put it all on the line. Your dedication and effort is literally super human. Turns out, you pay a huge price for being superhuman, with lifelong downsides. Life is short and as you age you'll look back and re-evaluate the effects of body crunching crossfit workouts on your health. The athletic choices you make in your 20's and 30's will determine your vigor, strength, and mobility in your 40's, 50's, 60's, and 70's. Crushing PR's in your 30's may inhibit your ability to move with freedom in your 70's. Workout with wisdom. I want all crossfitters to fully enjoy the benefits of strength, mobility, and stamina that will allow every athlete great health today, and into their later decades.
I like to think myself as a pretty decent rower and thus humbled th outta me. Ranged from 445-422 and went all out for 462 on the last round. Totaled 3932m. Definitely doing it again and shooting for 4000
So awesome seeing Emma Lawson in the video, one of my favorite athletes!
thanks for the workout! 1:47.1 average across all intervals my 2k pr is 6:52 which is a 1:43.0/ 500m avg. i think i could have gone a little faster in the beginning as i had a few 1:48.9 intervals but that's how we learn it still brought a good amount of pain. to hold 1:40 and even 1:39.5 intervals on this is very impressive and requires a good amount of fitness.
Emma is the real deal! G-OH CANADA!
Did this today 🥵 434m at 1:55 pace all rounds, 51year young 5.77 feet 159lbs
I wonder if you could convince RF to do this, 😂 shame Justin wasn’t able to do it as well… but Emma is the real deal, such a pro!
@17:54 HEebs eyes LOLOLOLOLO
@18:18 Heeb looks like his soul left his body...
Podium is awesome. I do not love the scoop holder until I’m about halfway through the bottle 😂
Gave it a go here are my splits.
468m / 1:46.8
467m / 1:47.0
466m / 1:47.2
458m / 1:49.1
461m / 1:48.4
460m / 1:48.6
462m / 1:48.2
460m / 1:48.6
470m / 1:46.3
Oh I can't wait to try it. I'll try to keep it between 1:45 and 1:50.
Cannot wait to try this tomorrow! My pace will be very different, but I'm sure the end result will still be the same - PAIN CAVE
"Magna Vibes", "I look like i grew up in Kearns"... that one got me good!
That row program was my warmup before each CrossFit class. It’s brutal 😂. I remember my meters being between 320m and 330m for each round, and that 20sec break feels like 5 secs😅. Good job guys 👍
The season starting up, looks like I have a work out to use for prep! 💪🏾
Who can help me with the PM5 module. You guys get a summary at the end of the workout, detailing meters rowed and time elasped per round. HOW? which button do you press?
Love Mars and Heebs!! Will try this workout when then snow melts!
"I Feel Ratchet on the Inside" - Heber LOL
Love the vibe of this episode
Love you!!!
Any one clock heber day dreaming 1:48 😂😂😂
I remember doing this workout years ago, I had to get to a certain distance for the working portions, think it was 450m, it was truly awful at the end and I’ve never done it since.
Emma is a beast! What a beautiful and strong athlete! ❤ cheers from Socal USA!
Awesome, which damper setting did you use? 6?
Nice wod - excided to test it out
Brilliant work, love the content
Going to try this on my skierg.
Julian saying to "fluff those numbers up" shows growth in a man that ate raw hot dogs
So the only thing I'm not clear on: do you have to hit your Round 1 distance each subsequent Round? Or is the distance just arbitrary?
Distance is up to what pace you decide to set for yourself but try to pick a pace that’s challenging for 9 rounds
Great video guys! Anytime you used a 5X champs strategy to figure out how ready he was for the Games is something I’m definitely watching. I like rowing 🚣 but I know this Tabata type rowing is gonna suck. The cornrows 😂😂😂😂
I'm quite surprised Justin said this should be close to his 2k pace, a good predictor workout is 6x500m & minute rest and this is much much harder !
1:50.5 (450-452m every time).
Tried to keep up with Marston
All the scaries on a workout.
Facts
outstanding!
That workout looks like a challenge!!
Can someone please breakdown this workout for me?
For 5 rounds, you row 1:40 rest 20 seconds. Then for 2 min you rest.
Then continue for another 3 rounds.
In total it’s 10 / 2 minute intervals but you rest on the 6th round.
Try and find a pace that is challenging.
As someone born in Utah the Kearns comment had my DYING.
Are you guys using watts to pace or time?
Time. Mars and Heebs were trying to hold a 1:50 pace which is about 450m for each interval.
Oh yeah and your content is awesome 👏🏽
Hebs hit that wall!! I feel you man, It happens to us all.
So, I’m pretty new to all this. Can someone explain the split time stuff? Or make a video for dummies? Or point me to something that breaks it down for newbs? I don’t understand any of that but I’d like to. And BE NICE. 😊
Hello!!! We have two different numbers we are talking about. 1. Is our pace of 500 in 1:55 for Emma, and 500 1:50 for the bros. We attempt to hold that on the rower for only 1:40. The second number is the actual meters we each got in that 1:40.
@@ButteryBros1 thanks for the response. Appreciate it
Can someone please write down the wod because i have ADHD and can't pay attention to remember it?
Row
9 Rounds
1:40 on
:20 off
Take a 2 minute break after round 5
Thank you guys 🥹
Justin has such pretty eyes 💚
island boy. i'm an island boy hahahaha
What are Heebs sneakers?!
What’s the exact workout?
Row
9 rounds
1:40 on
:20 off
Take a 2 minute break after round 5.
Heber and Marston were trying to hold a 1:50 pace throughout.
@@ButteryBros1 thanks… also why didn’t Jules do this one???
Julian need to do it... just syaing...
OMG - whose house is that? Matt Fraser?
WoW
No, this was a rental for a commercial we shot for Podium. Cheaper than renting a hotel for the crew.
What a rental!!!!
Am I the only one but was that Fraser in the background with a “nobull” shirt on?
Didn't explain the workout well in regards to base, target distance and maintaining it, assuming I understood what they meant... still enjoyed it tho
I had a total of 4163m after all 9 rounds
He said he can hold a 145 2k lmao, no shot
EMA IS THE MOST BEAUTY ATHLETE
"Shut up Jules."
A video of people that are not rowers rowing....
Something to think: Marathon indoor wr average pace 1:39,6 by Joel Naukkarinen
Duuuuude that preset c2 workout sucks
Emma cutiee😻❤️
PEW PEW PEWWW!
Whooooa 14:23 BIG PAUSE
My result 4007m 🥴
LETS GO!!!!
I bet it's acid bath
I remember seeing Fraser talk about a rowing interval workout that takes your soul. That's where my money's at!
yeah possibly, he loves going on about acid bath after the Dubai 2019 (I think)
@@DieselGlo
I'm more of a 1:30/:30 kinda guy lol
Heber just did 10 by 500 with a 1 min rest. That too was terrible.
Emma's such a cutie.
😅
Feb 10, 2024?
Baby oil removes fake tattoos
Oh we tried that too 😂
😂
40 year olds carrying their bellys around like peacocks and trying to be cool is a little cringe tbh. But at least the content is workout related
Neat
Nothing cringe about staying healthy and fit you sound weird not gonna lie
Something to think: Marathon indoor wr average pace 1:39,6 by Joel Naukkarinen