STACK Challenge: 500-Meter Row

Test your anaerobic capacity and endurance with this week's brutal rowing challenge.

Every week, a new STACK Challenge gives you an opportunity to test your athletic ability and win a STACK T-shirt. Take the challenge and enter to win by tweeting your results with #STACKChallenge.

Test your endurance and anaerobic capacity with a brutal rowing challenge.

For this week's challenge, you'll row as fast as you can on a rowing machine for 500 meters. Be sure to maintain correct form throughout the challenge by following these two rules:

  1. Keep your heels flat on the pad throughout the movement.
  2. Extend with your legs first, then finish with your arms.

The Challenge

Complete a 500-meter row as fast as possible.

How Do You STACK Up?

Rookie:  1:33 or more
Pro: 1:20 - 1:32
All-Star: 1:19 or less

How to Win a STACK T-Shirt

  1. Complete the challenge by June 29
  2. Follow STACK on Twitter (@stackmedia)
  3. Tweet your results and include #STACKChallenge
  1. Congratulations to Kristen Avvento for winning a STACK T-shirt by reaching All-Star level in last week's 300-Yard Shuttle Challenge.

Get Better

Not an All-Star yet? Use these workouts to get better.


Photo Credit: Getty Images // Thinkstock

Topics: JUMP ROPE | WORKOUTS | STACK CHALLENGE | ENDURANCE | HEELS | SHUTTLE | TABATA | ROWING | ROPE WORKOUT