8 Week Grit Performance R2K (Row 2k) Program

The program that’s turned ‘please no rowing’ into ‘I PR’d again’—globally tested, athlete approved.

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4 Days per Week

#R2K

At the end of this 8 Weeks your going to crush every workout that has a rower in it

The Grit R2K Program has Arrived!

This 8-week program is built for anyone looking to improve their 2K row time, build serious aerobic capacity, and sharpen their mental grit on the rower.

…Hold up …What’s the 2K Test?

The 2K (2,000 meter) row is one of the most infamous tests in the world of fitness for rowing—it’s 2,000 meters of pure effort. Fast enough to hurt, long enough to break you if you go out too hot. It’s a brutal benchmark that exposes pacing, power, and pain tolerance all in one go.

Whether you’re chasing a PR, testing for an event, or just want to prove something to yourself, this program is designed to help you row stronger, faster, and smarter.

How will we do it?

With 4 structured sessions per week, this program will build your aerobic engine and develop the mental toughness required to finish hard. Whether you’re a CrossFitter, competitive rower, firefighter, tactical athlete, or just want to stop dreading the rower—this is your blueprint.
 
The beauty of this program? It works for everyone. Whether it’s your first 2K or your fiftieth, this plan meets you where you’re at and pushes you to the next level with targeted intervals, pacing strategy, and progressive intensity that is BASED UPON YOU. All your splits are built specifically for you in the app, leave your TI-89 calculator at home.
 

 Each session includes:

  • Session Prep (Warm-ups tailored to that day with specific pacing)
  • Row Paces are personalized and right in the app!
  • Structured Workout Plan
 

If you’re ready to PR your 2K, build your capacity, and make the rower your strength—not your weakness—then the R2K Program is your next challenge.

 

One Time Cost of $29.99

Once you Purchase the Program download the app to get the program straight to your phone!

(The two buttons will apply to whatever device you are using)

#R2K

FAQ

Nope! This program is for all levels—whether it’s your first time rowing or you’re trying to shave seconds off a seasoned 2K PR. The sessions scale to your current ability and improve from there.

This program is designed around the Concept2 RowErg, but any rower that allows for time, distance, and pacing feedback will work. But let’s get real …. the Concept 2 is the Bee’s Knees

Each session takes roughly 30–45 minutes depending on the workout. Some longer endurance sessions may push closer to 60 minutes, but most are manageable within a tight schedule.

You’ll train 4 days per week. The days can be flexible based on your schedule, but we recommend spacing them out to allow for recovery.

Nope—buy once, keep it forever. You’ll have lifetime access to all eight weeks of workouts.

This program is rowing-focused and does not include strength training. However, it can be added alongside your current lifting or functional fitness program with smart planning.

Yes—many athletes use this as a supplement to their regular gym or CrossFit routine. We recommend adjusting intensity on other conditioning days to avoid burnout.

Absolutely. You’ll improve power output, pacing control, and recovery—all key components for rowing in high-intensity workouts.

Yes, we’ll test your 2K row at the start and again at the end of the 8 weeks to track progress. You’ll also have smaller checkpoints along the way.

Life happens! The app we are on allows you to reschedule and shift the program based upon your schedule!

The program is delivered through our Grit app, where you’ll find each session, warm-up, notes, and coaching tips ready to go!

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