Time to look at some bench marks and level testing.


Row 500m

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Or if you have done Baseline enough, you can try “BASELINE with a twist” 🙂

Then a bit more rowing, 500m and 2000m benchmarks.

Level 1 500m 2:20W/1:55M 2000m 9:50W/8:10M

Level 2 500m 2:00W/1:45M 2000m 8:50W/7:30M 



At 10 am we are having Open Gym, so let us know what skill you want to work on or what workout you need to make up from this week.