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- Опубликовано: 8 фев 2025
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This video covers how I approach a 2k and discusses various topics that surround the gold standard test on the rowing machine.
Massive thanks to InnerFight Dubai (www.innerfight.com) for making this video happen.
All photo and video credit must go to Munem Qureshi (@munemqureshi) from InnerFight, who is a wizard with the camera.
Post comments and questions below and also on our Facebook Group at: / rowingwod
Give this video a like and we'll hopefully be doing more if it gets a great response.
Enjoy!
Just talking on a 2k is amazing.
+MrAlexanderHwang right? I can't think during.
LOL IKR
i love when he rates his own work... "good length, good rhythm.. GREAT work"
Self-reflection is important.
Next time i am doing my own 2k tt im going to yellnin my head, "WELL DONE!"
That was funny. He could have gone even faster if he wasn't patting himself on the back so much
@@sotampacane he clearly wasn’t trying to go fast he was at a 28 also just trying to hold the 1:40
@@Diwnaodorhnwk not the point
At age 44.. I finally went sub 7 today !!! It took 14 months of training and a lot of concentration during the piece. Thanks for making this video. "turn the screw"... yup... that got me to a 6:58.1... :)
~GG
38 here and just started training a few months ago, but mostly long rowings like 10k or 15k, with 2k now at 7:33, looking forward to my sub-7 one day :D this video just gives inspiration!
I'm 47 and just managed sub 7min having done 5k-10k every day of this lockdown rowing seasons. Good realistic video, and reminds me of the great coaching I had at university. Way better than the polished muscle gym bunnies claiming fame for sub 8 minutes. I am an ex college rower with a life time best of 8m36 for 2.5k as we used to do 28 years ago, but definitely got less fit and fatter with work and kids. The main benefit of being an former rower was that I still owned previously underused concept 2 model C which I upgraded to a PM5. Anyway, I'm no longer an ex rower now....and I've shifted 2 stone.
good stuff man! Im 37 and did my first ever row today at 1:31 on 500m... so excited to try out longer workouts.
@@Think_Noir ain’t nothin to it but to do it 👍
I come back to this every single time I have my 2k row and always get a new tidbit. Thank you for this!!
He just pulled a 6:30 and made it look easy, ive never seen someone talked during a 2k, let alone after
FlopTartsGaming yeah 😲
I'd like to see his time rowing all out, when he's not talking he must be at least sub 6:20 if not sub 6
Yeah fr tho like wtf this guy must be on the national team or smthn
Nacho Gamer he isn’t anymore, but I thinking he use to be.
@@jeffreyarnott5171 former Team GB HW rower, he's gotta be sub 6 for sure.. beast
should work as a weatherman, unbelievable presentation skills
Love how he is his own coxswain, you see and hear his background in rowing there
I just watched clark kent row my dream 2k while talking and barely breaking a sweat. Unnngghhh.
Indeed!
“It will hurt and you will not be able to talk” *continues talking*
This guy makes me proud to be british, don't say that much nowadays. Great video and skills
Ollie, you've made my bloody day mate. Top comment. More of these please.
i can't believe he just pulled a 6:30 and talked the whole time. total beast
Ten out of ten for knowledge. Ten out of ten for the ability to convey that knowledge to others. Ten out of ten for all aspects of the plan, and the execution of that plan. Thank you. Without a doubt, the most beneficial video I have watched on improving my 2K. I will definitely be putting this into practice.
This is a superb lesson! I have a 2k race coming up at the end of the month and I know now how to arrange my race plan. My plan is a sub 7:30 (I'm 64 years old).
Respect and well done you sir! Best wishes
That's what I'm at and I'm 15 lol
@@PieEater that s what I m doing and I m 6
Pie Man I’m a fetus and I’m at that lol
Val Burguener I’m a sperm lol normies
I attended one of Cam's one day workshops at Third Space in London just before Covid locked us all down. What a great day. He's the same in real life as he is here, but with some well placed humour. There were about 25-30 people on the workshop and we all came from different backgrounds. A few real rowers and a good number of cross-fitters. I'm neither, but we all learned a lot and had a great day.
*every novice who has their first 2k tomorrow has entered the chat*
Gorrav Singh tomorrow😢😖
True in my case
Today let’s go
very very true, at least for me.
@@wowepic2256 how it g
Thank you for producing one of the most informative and inspirational videos on rowing. I am new to rowing but I absolutely love it. With that said, my times are terrible. I have been trying and trying but I could never get below 8 minutes. After watching this video I tried again today and all I could do while I was doing my 2000m row was hearing your voice. I swear to God it was like you were beside me. I tried to do everything you said and you know what, I did it in 7:20. Thank You. Thank You. I am going to watch this video over and over. Now to get under 7.
Jeffrey, please subscribe to the RowingWOD youtube channel. There is a video going up very soon that you'll find extremely useful if you've been trying to duck under 8mins for a 2k.
From 8 min to 7 :20 ?? ...shaving 40 seconds with only pace adjustment sounds dubious
Hands down, the most useful advice on a 2K I've come across. Superb all round, thank you Sir!
I have NO CLUE how I ended up here but I really enjoyed it! The man knows his shit and presents it well. 🤙🏽🤙🏽
I love his style, 100% secure of himself. Definitely someone to look up to. Thanks for the video, great inspiration, I will be thinking of you next time I'm on a 2K test.
Wow! The knowledge you get from watching this video is simply amazing. I went from 08:31 to 07:47 on 2k on 2 month by watching this video. Thank you!
Thank you! I did my first 2k at 6:59 last week and wanted to see how I could improve. I pretty much followed your video play by play but got a little tired at the end and just maintained instead of go all out. Ended with 6:33! 2k is truly a beast, but it was a great feeling at the end! Great vid!
Congratulations!
First time 6:33 ???
@@saulger6409 probably not on a concept 2 rower
Watched this video yesterday to prep from my first 2k timed row and did a 6:47. I kept thinking about your voice in my head. Thanks
You’ve laid down some solid groundwork here. This will be a valuable 2k advice and demonstration video for many years.
Awesone video, awesome explanation, awesome performance.
Yea...like he just rowed a 6:29 2k....AND SPOKE...fuck if I could ever have done that. 6:39 was my best ever and I couldn't even see 😂😂
Sole Trek Could not have been better said! Two thumbs up!
Than you for the comprehensive explanation! I'm on my way to hit 8min as a beginner. Impressed by your race!
Just gonna play this in my headphones while rowing a 2k. Thanks coach.
Thank you Dr Cam, I've been rowing the concept 2 for 2 weeks now and my previous pb was 8.28 and after putting all this great coaching advice into practice I just smashed out a 8.05 My goal now is to be sub 8 by the time I'm 50 in a couple of weeks.
Thanks again for this amazing technique. Rob
6.39 first attempt.... rowing for 14 days! 185 cm, 95 kg, 40 years. 💪
This guys a stud. Nice vid!
That hurt just sitting here watching. Amazing how he could talk throughout.
One thing he didn't discuss enough was the warmup. He touched on it a little, but didn't say whether it s/b 5 min, 3 min or perhaps 2K itself.
I feel like this video teaches so much more than how to do a 2k row. Thank you very much!
A true Olympic performance, and talking all the while makes it that much more amazing.
I'm 53 and wished I'd started rowing at 23 - instead I did lots of pavement pounding as a road runner and now have a very crackly left knee to pay for it. Running as a heavy weight has its shortcomings in the long term. About 8 years ago I packed in running and bought a C2 as well as increasing my cycling efforts. If you are going to buy just one piece of home gym equipment that will serve you for the rest of your life let it be a C2. I'm not a fanatic but the C2 has been invaluable to me in helping me keep fit throughout the winter months when I would not make it out on the bike. The C2 has an amazing community around it and I can't recommend the C2 as a machine and the regular use of an erg highly enough. Coming back top the video - this is one of the best instructional videos I have seen on rowing on youtube. My best 2k is 7:26 and my aim this year is to join the ranks of the Sub7's - thanks for the upload!
So true. Same story here. Getting knee surgery next week. Too much running.
@@motohead9266 Sadly I have had to pack in rowing due to a lower back injury [lifting too heavy weight without enough training] I have compressed disc between L3/4 and rowing was making it worse. Had to sell my C2 after 14 years. So that's that. I am now having to drop back onto cycling and walking. Swimming is something I will defo go back to once I am confident the virus issue is under control???
Super video! So helpful and well explained, impressive rowing also. Never thought you would be able to talk through the race with such calmness :)
This is an exceptionally well done video. The lesson is insightful, the row was educational and inspiring. Well done!
Extraordinary guidance and performance at the end! Going to give this a go. My PB is currently 7:03 (started about a month ago).
Just had my 2k yesterday and after watching this video, over a span of about 4 months Ive dropped 24 seconds off my time which a great deal was thanks to u
2K while talking.....and still perfectly combed....amazing!!!!
This singularly elite education & astonishing demonstration is truly extraordinary.
This video was superb. Honestly couldn't have asked for anything more and easily one of the best instructionals on anything I've watched. Thank you
Thanks for the tips. The fact you breath and the confidence you have says a lot that it works.
What a great video and channel. Started rowing when swimming pools shut down during lockdown and this video has helped me a lot. Finally broke 7mins after 3 months!
This guy is no joke! I enjoyed this video and learnt a lot, thanks!
Brilliant, brilliant, brilliant. The best technical and motivational rowing video.
I was energised and raring to go !!!
Thankyou, that was amazing! I'm past it now but I managed a 6.30 in my twenties at 5ft 11. That was amazing sir. Well done.
Amazing presentation.. watched this a few times. my best is now 6.50 for a 2k.. really hurts, but trying to improve. I'm 41 years old. I try and watch this video a few times a month to remind me to keep on track and follow the advice.
I followed your technique and not only hit a sub-7:00, but crushed it with 6:35.2! My prior row was 7:21.0, a huge improvement! Thank you!
Nobody just jumps from 7:21 to 6:35. Thanks for the laugh
With some random lifegym2000pro -rower it's possible. With concept2 not so much.
Just got back into rowing after 8 years of doing no physical exercise. I am 50 now and 95kg so thought now is the time to see if I can get that fitness back. 8 years ago I was doing marathons in 3hrs 18 and was quite proud of myself for just achieving it. Been going to the gym only for 4 weeks and I am aiming for that marathon again. Popping in regular 10k at the moment to get up there but thought I would try this 2k. Used this video as inspiration at the weekend as we have a competition on at work and it helped me so much. Managed to get my time down to 8.19 from 8.47 which is quicker than some guys 30 years younger than me. Not the best times i know but a start and if I can use this video as i get fitter then hopefully that will reflect in even better times. I took note of your breathing too as i was only taking one breath through all of the stroke when it got harder whereas now i will be taking 2. Thank you it was a great help and I'll watch it again and again me thinks. Brilliant to see you doing that and to be able to commentate at the same time.
very very helpful! I'm extremely new to rowing. I've been doing crossfit for 5 months now and I tried this challenge today. I followed your advice with a goal of 7 minutes. Time was 7:07. Very happy with the result. I will try it again with a goal of sub 7 mins this time. Thanks again for the help!
Yes, as someone who is struggling to get under 7.00 for the 2K ( I am 56 after all...), I must confirm this is a great piece of educational and motivational video. Nice to hear a professional, no-nonsense UK english voice too. To top it all, not a hair out of place at the finish. Damn you youngsters!!! hehe, nice one.
Wow. That was impressive. I have to do a 2k row for an upcoming police academy entrance exam. Glad I found this. I've rowed before on the machine but these tips are very helpful.
Wow. I only row occasionally in a workout (not crossfit) but this was really fascinating to watch. Really cool to see a challenge of the body broken down and handled by the mind like this.
My first official 2K on a concept 2 erg was 7:51 in June. I’m 55 (5’ 9”187 lbs.) and even with low back/knee and hip issues I’m looking forward to breaking a 7:40 in about 3 1/2 weeks from now at Rowhouse in Parkland, Florida. This video was fantastic! I have the confidence to get it done!! 💪🏻
Absolutely brilliant. The only thing I wished though, was that the larger screen had zoomed out a but more, to see his full movement technique on the rower.
This man just gave me life goals!
You're an amazing speaker, very good at breaking down and explaining the parts aswell as a great rower!
Excellent - at last a sensible explanation of race plan and execution. Rather than throw myself at the next 2k test I will know what and where I should be at each split - thanks
Dude this was very helpful! Thanks so much. I’ve started doing the rower as my cardio option for my military fitness test every year. These are some great nuggets to put to practice!
Can we all agree. Rowing machines really hurt!!!! I quit smoking around a year ago, recently given an infinity machine (poor mans concept 2, but hey works for me). Have always been around 10.5 stone. Have never had a weight prob and always been lean, I'm now nearly 12 stone and have a belly . I'm doing 2k daily now at 11.20 and beat every day. I know shocking. But i couldn't do 500m a month ago or run to the end of the street. I'm inspired knowing that the pain thing is real. I'll always fight it, maybe i could post my time in say 2 weeks?
Dave Hammerton good work bro!
Hey if you wanna increase your time do more UT2’s it’s scientifically proven that you get better results with using 50-70% of your aerobic threshold.
That’s sad
Keep going bud. I suggest splitting the race into 4 splits of 500m . If you want to hit e.g. 11:00 aim for 500m splits of 2:35, 2:45, 2:55, 2:45. Start fast, slow down a bit, slow down some more, then fight back at the end. Tinker with it. I find it easier to have different paces to hit rather than trying to maintain something for (seemingly) ever.
This is good, I feel like 11 20 could be because of some technique errors have you tried asking a pt on ways to improve and you should be able to get your time sub 10
Outstanding video. I am so used to videos where they talk and demonstrate a few things. This video is totally on its own.!!
Not only he broke the race down on the board. But then he proceeded to show us how it is done. What was most impressive is how he maintained perfect form during the entire race. I am an aspiring rower with great dreams. How can I get more information like the one shown above?
Amazing instructional video, one of the best in my opinion.... & to talk your way through a sub 6:30... i'm speechless.
Improved almost 2 minutes to 6:48 with your plan! Thank you.
7:02 - great video. I loathe the 2K row, but this really helped me understand a strong strategy. Dude is bad ass. Amazing self-talk. Turn the screw!
Why loathe it? The whole point is to listen to your body and fully engage it without trying to go over your limit. If you hate it then you're probably attempting to pace too fast.
The point of his pace Progression is to have a steady work-pace through the middle where he's not killing himself, and then to slowly build in the final stages into an all-out climax at the end. Blowing your load in the last hundred meters is the best part!
Without any teaching or advice, im delighted i was using some of those tactics already, learnt alot though
you have just given me the erg strategy that i've wanted, needed, and never had. thank you so much!!!!
1st 500m : 1: 37min
2nd 500m: 1: 40min
3rd 500m : 1: 38min
4th 500m : 1: 32min
Solid effort!
Wow! I did my first 2k today and did 9.56! And was blowing out my ass at the end! Only had the machine 2 days though! Excellent advice and demonstration! I would be happy to hit 8 dead in the near future! Great motivation! Thanks for sharing! Best wishes
Fantastic - Such a long way to go for me, but this makes me want to just row more. Watching someone tackle that in such a methodical way and then smash it is inspiring.
Cheers from Brazil man!
Great workout. I'm coming back for indoor rowing. It have been 10 years since I quit rowing. 2k in 10 minutes now in the erg. At that time, my best was 7:30. :p
That is just outstanding! Explanation was clear and your control was amazing! You are FANTASTIC! Brilliant!
How the hell can he go sub 6:30 while talking during a 2k!?
when i was watching, and i was thinking: it seen like 6:30 is sooooooo easy for him =,=
Erik Johannsen he's 6'5. That's slow
Not whilst you're talking it isn't.
yes it is. His personal best is probably around 5:50-6:0. So going 40 seconds slower than your personal best is actually quite easy
Exactly, this guys is most certainly a sub 6 minute 2k erger......no doubt about it.....
Best Rowing Video on RUclips!!!
Just got into this. After 10 years of not rowing, I just got a 6:52 with no strategy at all. I fancy this.
Great video thank you for posting. this is going to help me immensely as I train. I just started rowing 2 weeks ago and already have shaved 20 seconds off of my first time. Right now my PR is only 7:10 but I have my eye on the sub 6:40 range. Being on the rower is great fun. The TCUP acronym is the most British thing I have ever heard I had a good laugh about that. Cheers
This video helped me a lot for my first few attempts! I've been using it ever since. Once day I'll row sub 6:30 as easily as he did! 😁
Absolutely outstanding! Off for a shot of the rowing machine right now.
Best rowing technique video I’ve seen. Great job!
What was your drag factor? if it really was 138-140 you're a machine! Just an idea but you should upload an entire uncut vid, displaying the drag factor and completing a 2k. Good motivation for a lot of us! Thanks
Great video. Clear and simple. Just need to hit 1:40 now !!
Mental coaching lesson. Chapeau
Great plan. Worked for me 6min 58s PB taking 8 secs off previous. Thanks
Something that helps me and a few of my buddies is turning on the power curve so we have something to play around with and to look at so I don't have to think about how much I have left
One of the best videos I’ve seen 👌🏻
Thanks for the tutorial man! My captain sent me this vid before my 2k and it helped out a ton, pulled a 1:46.5 split after one semester of rowing. Looking to get down to that 1:40 by the end of the spring.
I just did a 2000m PB at 6:28.4 after watching this, thanks for the advice!
Just started the machine, Never been on one in my life. 3rd attempt got 8.05s im 50, so got long way to go but its a great challenge for me. looking forward to 7.30 ill be pleased to stay around this level for a while then maybe just keep it trim. Great vid well presented. thanks for the upload.
Terrific video, thank you. I've reccommended it to my team and watched it a few times myself.
Great video! I’ve been really plateauing the past few years on my 2k. I’m going to try this plan tomorrow
Thanks Dylan. Let me know how you got on. What;'s your 2k personal best?
my high school gym teacher had us do a 5k row but every 1k meters we had to stop, get off and do 10 squat thrusts with 60 pounds minimum. Then we had to keep rowing and so on. He gave us 25 minutes to do it and everyone in my class thought it was hard but something most people should be able to do. We didn't realize it was something people have to train to pace themselves for.
Thank you for this video. I was able to break 6:40 today for the first time (finished 6:36)!
Amazing lesson! This has helped me So much at improving my 2k.. 6:57 trying to pace it myself, 6:45 using your schedule. Wow, im really looking forward at more videos.
how old are you
+Anton Lončarić because i am 15 and my best is 6:19
+Anton Lončarić im 30 :)
are you 16 yet? if so i would like to here your current 2k
that is bullshit. that would make you one of the fastest 15 year olds in the world. this year in crash b, the junior category was won by two people, both at 6:01, very close to each other. no one one else was within five seconds of them. also they were both seniors. a 6:19 would make u top ten in the world, probably fastest for ur age in the world. stop making up times to make other people feel bad, that is just a dick move. at least they are saying times that they worked really hard for, not just some numbers they guessed.
Thanks for making this video! It’s super helpful to see how you approach it.
Awesome!! I think it's a great mental and physical training with target to get a great performance!
Congratulations, Cam!!
I loved it!!
This is exactly what I was looking for. Very well explained. Hope to see more videos. Thanks!!
Really good explanation, and I like your race plan. The drag of 135 I would say, is only for someone with such a strong core as you. Else I would recommend 125 for men and below 120 for women. But it depends on the individual. I have seen way too many setting the drag too high.
This is one of those videos that earn both the like and the sub'. Awesome work and advice.
Very good video! I tried following your advice the best I could and today improved my PB by 9secs to 6:40 sharp. Can't really say that I felt like doing much talking during though :D
This was so well presented! Really helpful to explain plan, including mental, and then demonstrate. You are an amazing athlete, but really good at teaching this too! Thanks so much!
Did it whilst talking too. Great stuff!
“Really comfortable” -15 seconds after a 2k. After my 2ks when I pull close to my pr or break it, I’m on the ground dying in pain for a solid 3 mins. I feel like this guy can be sub 6:15 (easily) with his body type and all