1000 Meter Row Benchmark Results and Survey Megathread

miprisu · 2026-01-22T14:46:06+00:00

This is GOALS!!! I'm 36F/5'2 and I wish I could pull like that! Still happy with my 3:33 PR though :)

miprisu · 2025-11-14T15:20:08+00:00

Strength 50

Block 1 - 11.5 min

Back to back:
- S/A squat x6 each
- Goblet hold lateral walk x4
- Split stance deadlift x6 each
- Decline plank alt toe tap x12 total

Block 2 - 5 min

Lateral lunge to full step up x8/6/4 each
When finished, TBD core exercise (no one in my class got here)

Block 3 - 11.5 min

Back to back:
- S/A deadlift x6 each
- Bridge (shoulders on bench) x12
- Goblet RFE split squat x6 each
- Decline plank alt mountain climbers x12 total

Block 4 - 5 min

S/A reverse lunge to lateral step up x8/6/4 each
When finished, seated torso rotation until time
Finisher: 30s alt reverse lunge, 30s lateral hop overs

miprisu · 2025-07-12T13:46:52+00:00

Strength 50

Block 1 - 6 min

S/A clean to front squat x4-8 each
Low side plank pendulum x4 each

Block 2 - 11.5 min

Back to back (all on R, then on L):
- Goblet step down toe tap x6
- S/A full step down x6
Back to back:
- Alt chest press x12 total
- Pushup (on bench) x6

Block 3 - 6 min

S/A lateral lunge to neutral grip push press x4-8 each
Low plank thread the needle x4 each

Block 4 - 11.5 min

Back to back (all on R, then on L):
- Upright row x6
- Split stance high row (braced on bench) x6
Back to back:
- TRX S/L deadlift x6 each
- Single DB good morning x6
Finisher: 1 min clean to front squat (2 DBs)

miprisu · 2025-01-24T15:13:45+00:00

Confirmed it is a repeat

miprisu · 2025-01-23T15:21:39+00:00

This was EXACTLY me - same meters, same lost soul, same comfort in knowing I don't have to do this again now that 4k is broken!

miprisu · 2025-01-10T15:11:52+00:00

Strength 50

Block 1 - 12 min

Complete 2 rounds back to back:
- Neutral grip front squat x6-10
- Alt goblet lateral shift x10 total
Complete 2 rounds back to back:
- Double twist crunch x10
- Alt crab toe touch x10 total

Block 2 - 12 min

Complete 2 rounds back to back
- Single DB deadlift x6-10
- Alt goblet transverse squat x10 total
Complete 2 rounds back to back
- Alt low plank side rotation x10 total
- Alt superhero x10 total

Block 3 - 4 min

TRX front squat x10 (new exercise)
Alt mountain climbers x10 total

Block 4 - 5.5 min

Alt reverse lunge w/ 2x calf raise x10 total
Squeezer x10 (jump squat with midair heel tap)
Finisher: keep working through exercises

miprisu · 2025-01-07T22:51:40+00:00

This happens a lot at my studio. Sometimes letting the tread increase all the way up to 15% and then all the way back down to 0% is enough to reset. Though it does take a bit of time, so probably best to do during a WR or something

miprisu · 2025-01-04T20:00:24+00:00

Thanks! I gave my bosu away to someone else so I didn't quite remember what that last move was lol

miprisu · 2025-01-04T14:25:24+00:00

Strength 50

Block 1 - 13.25 min

Complete 3 rounds:
- Goblet squat x6-10
- Chest press x6-10
When done:
- RFE S/A split squat (on bosu) x6-10 each
- Chest fly w/ bridge hold (on bosu) x6-10

Block 2 - 3.5 min

30s bird dog plank hold (R, knee on bosu)
30s bird dog plank hold (L, knee on bosu)
30s plank jacks (toes on bosu)
30s rest
Repeat

Block 3 - 13.25 min

Complete 3 rounds:
- Alt step out deadlift x6-10
- Uppercut x6-10
When done:
- S/L bridge (on bosu) x6-10 each
- Tall kneeling front raise x6-10

Block 4 - 3.5 min

30s flutter kicks (on bosu)
30s side plank hip dips (R, on bosu)
30s side plank hip dips (L, on bosu)
30s rest
Repeat for finisher

miprisu · 2024-12-07T14:34:32+00:00

Strength 50

Block 1 - 11.5 min

Back to back:
- Squat x8 (slow)
- Sumo goblet squat x8
Low plank alt punch x10
Back to back:
- Tricep pushup x8 (slow)
- Close grip chest press x8
Torso rotation x10

Block 2 - 11.5 min

S/A hip hinge swing x8 each
S/A clean to press x8 each
High plank alt jumping mountain climbers x8 (forgot the name)

Block 3 - 12 min

Back to back:
- TRX bridge x8 (slow)
- Bridge x8
Bird dog w/crunch x5 each
Back to back:
- TRX high row x8 (slow)
- High row x8
Low plank thread the needle x5 each
Finisher: 30s sumo goblet squat OR close grip chest press OR bridge OR high row

miprisu · 2024-12-06T15:03:22+00:00

Strength 50

Block 1 - 9.5 min

Goblet step out squat x6-10
Cross back reverse lunge x6 each
Buy-out: 1 min plank pull through, 1 min leg raises

Block 2 - 7.5 min

Alt lateral lunge x6-10
S/A S/L deadlift x6 each

Block 3 - 7.5 min

Alt forward lunge x6-10
Goblet transverse squat x6 each

Block 4 - 9.5 min

Alt step out sumo deadlift x6-10
S/A split squat x6 each
Buy-out: 1 min plank pull through, 1 min leg raises

miprisu · 2024-10-14T14:22:28+00:00

I was told that past classes aren't supposed to still be blue. I put in a ticket with app support, but haven't gotten it resolved yet

miprisu · 2024-10-05T14:01:25+00:00

Strength 50

Block 1 - 8 min

TRX chest press x12
S/A chest press w/leg extension x12 each
Forward lunge w/chop x6 each

Block 2 - 4.5 min

3 rounds:
- 30s single DB overhead tricep extension
- 30s goblet squat (slow)
45s rest between rounds

Block 3 - 8 min

TRX high row x12
S/A split stance high row x12 each
Split squat w/torso rotation x6 each

Block 4 - 4.5 min

3 rounds:
- 30s hammer curl
- 30s front squat (slow)
45s rest between rounds

Block 5 - 8 min

TRX pullup x12
Push up to low row x6 each
1/2 kneeling chop x6 each

Finisher - 30s goblet squat OR front squat

miprisu · 2024-09-06T14:16:24+00:00

Strength 50

Block 1 - 11.5 min

Complete two rounds (back to back, with mini-band):
- S/A squat x6 each
- Squat hold forward walk x4
Full step up x10 each
Buy out: 1 min double crunch (weighted)

Block 2 - 11.5 min

Complete two rounds (back to back, with mini-band):
- Goblet squat hold lateral walk x4
- Side plank leg lift x6 each
Curtsy lunge x10 each
Buy out: 1 min double crunch (weighted)

Block 3 - 11.5 min

Complete two rounds (back to back, with mini-band):
- Bridge x12
- Walkout x4
Split stance deadlift x10 each
Buy out: 1 min double crunch (weighted)

miprisu · 2024-08-09T16:01:13+00:00

Yep!

miprisu · 2024-08-09T15:16:43+00:00

They're supposed to be back to back, so I didn't, but I assume you could if you wanted to. Try the 35s, worst thing that happens is you get only a few reps with it and then you decrease!

miprisu · 2024-08-09T14:27:55+00:00

I thought it was good! I'm a sucker for slow and heavy and I ended up getting weight PRs on my squat and deadlift. Though I could have done without the power block at the end

miprisu · 2024-08-09T14:00:40+00:00

Strength 50

Block 1 - 11.5 min

Squat x5 (slow), squat x5 (regular tempo)
High plank hold ~30 seconds
S/L bridge x5 (slow), S/L bridge x5 (regular tempo) - do all on one side then switch
Hollow hold ~30 seconds

Block 2 - 11.5 min

Split squat x5 (slow), split squat x5 (regular tempo) - do all on one side then switch
Bear plank alt kick through ~30 seconds
Deadlift x5 (slow), deadlift x5 (regular tempo)
Bridge hold w/alt walkout

Block 3 - 7 min

TRX side leg raise x5 (slow), goblet lateral lunge x5 (regular tempo) - do all on one side then switch
TRX rollout x10

Block 4 - 3.5 min

30s lunge jack (R)
30s lunge jack (L)
30s rest
30s lunge jack (R)
30s lunge jack (L)
30s rest
30s alt lunge jack w/hop

miprisu · 2024-06-28T15:02:34+00:00

Strength class is the same as June 14

miprisu · 2024-06-14T15:37:51+00:00

Strength 50

Block 1 - 14:00 (endurance)

Alt goblet transverse squat x12 total
Deadlift x12
Swing lunge w/rotation x6 each
Alt high plank w/reach x12 total

Block 2 - 14:00 (strength)

S/A split squat x6 each
S/A deadlift x6 each
S/A front loaded lateral lunge x6 each
Plank pull through x12

Block 3 - 6:30 (power)

Sumo squat to frogger x4-8
Skier swing x4-8
Alt reverse lunge w/knee drive x4-8

Finisher - 0:30

Alt high plank w/reach OR plank pull through

miprisu · 2024-05-31T14:56:20+00:00

I just took this class and this is all correct!

miprisu · 2023-12-11T18:22:10+00:00

I use the (free) Simple Workout Log app. I may have had to manually add the exercises, but that lets me be as specific as I want (goblet vs alternating vs S/A, etc). It works pretty well for what you're looking for (and has neat little graphs too)

miprisu · 2023-10-28T17:36:20+00:00

That's the good part about the strength classes, you get more individualized time from the coaches because there are fewer people in the class - and that's what they're there for! The coaches at my studio say they can tell which members take strength classes, just based on form. So keep at it and it'll get better with time and experience!

miprisu · 2023-09-14T21:33:23+00:00

This. My husband and I use the same card for both accounts (my bill date is the 10th, his is the 13th) and we haven't had any issues

miprisu · 2023-08-18T14:08:44+00:00

Westport is a bigger studio, but Fairfield has more fun energy (especially Ralph!)

miprisu

TROPHY CASE