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Utility Built 5k Row Program

Utility Built Performance

Functional Fitness, Functional Training, Rowing, Strength & Conditioning
Coach
Zach Thompson

An eight week rowing program with a focus on improving 5000 meter time trial results. Great as an accessory program to build more time and experience on the rower.

$25
Get Utility Built 5k Row Program
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Aerobic Capacity
Build an unmatched aerobic engine that will boost your overall work capacity
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Full-Body Recruitment
Get the whole body involved and develop your "GO" muscles with low-impact and high-effort engagement
Features
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Programming 3 days per week
This can be a primary monostructural program or works great as an accessory program when you're working to get more time on the rower.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Rower
Recommended
Concept 2 Rower
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Sample Week
Week 1 of 8-week program
Sunday
UB Row (W1D1)

A

Rowing

4:00, 2:00, 2:00, 1:00 @ 5, 6, 7, 8

B

Rowing

0:30, 1:30, 0:30, 1:30 @ 10, 5, 10, 5

C

Rowing

1 x 5000

D

Rowing

1 x 5:00 @ 4

Tuesday
UB Row (W1D2)

A

Rowing

2:00, 2:00, 1:00, 1:00 @ 5, 6, 7, 8

B

Rowing

1:00, 1:00, 0:30, 2:00 @ 7, 4, 8, 4

C

Rowing

4:00, 3:00, 4:00, 3:00, 4:00, 3:00, 4:00 @ 8, 4, 8, 4, 8, 4, 8

D

Rowing

1 x 5:00 @ 4

Thursday
UB Row (W1D3)

A

Rowing

2:00, 2:00, 1:00 @ 5, 6, 7

B

Rowing

1:00, 0:30, 1:00, 0:30 @ 6.5, 5, 7, 5

C

Rowing

8:00, 2:00, 8:00, 2:00, 8:00 @ 7, 4, 7, 4, 7

D

Rowing

1 x 5:00 @ 4

Coach
More from Utility Built Performance
coach-avatar Zach Thompson

NSCA Certified Strength & Conditioning Specialist | CrossFit Level 2 | USA Weightlifting Level 1

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Lifetime Access

Buy once and repeat the program to see long-term progress

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Utility Built 5k Row Program
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