Maybe it’s a matter of nominal determination, but Hugh Jackman is a huge, jacked man. They’re not just mirror muscles either, as he proved during his training for Deadpool & Wolverine.
He completed a 2km row at maximum effort as he prepared to reprise his role as the clawing crusader, posting a hugely impressive time of 6 minutes 54.1 seconds. An Instagram video below shows his last few strokes and the aftermath of the brutal test.
Completing a 2km row in under seven minutes is considered by many to be the gold standard of fitness, and it’s one that has always eluded me. But with the prospect of wasting Jackman’s time and adding an extra layer of motivation, I decided it was time to give it another try.
And, much like the disorganized state of Marvel Phase 5, things got messy.
How to do Hugh Jackman’s seven-minute rowing workout
In layman’s terms, all you have to do here is sit down and row 2,000 meters as fast as you can. But if you’re using a Concept2 RowErg, there’s a way you can make recording your time even easier.
Use the buttons on the side of the monitor and press “select workout”, “standard list” and then “2,000m”. You will now arrive at a screen with a countdown showing the number of meters remaining at the top of the monitor.
Recording automatically starts on your first stroke and stops when you reach the end to give you your exact time. You’ll even benefit from additional data, such as a predicted finish time and customizable statistics, such as average pace over 500 meters.
My experience with Hugh Jackman’s seven-minute rowing workout
Jackman was actually the one who introduced me to this full-body sweatfest back in 2014. He shared a photo of his Concept2 RowErg monitor after achieving the seven-minute standard for the “first time in five years”.
The day after reading this, I went to my local gym, got on a rower and was immediately humiliated. I finished with a time of about 7 minutes and 40 seconds, a sick feeling in my stomach and the need to sit for long periods of time.
Every few years I give the 2K row another chance. And even though I got my PB down to 7 minutes and 20 seconds, I still haven’t matched Jackman’s blistering pace.
But this time, with the Marvel star’s days fresh in my mind, I was confident that my ever-competitive spirit would see me through. So I sat down and completed my first stroke.
I had done my research and figured that a split pace of 1 minute 45 seconds/500 meters should get me to my goal. To do this, I focused on four main pillars: maintaining good form, generating sufficient force during the drive phase (where you straighten your legs and bring the handle toward you), maintaining a relatively low stroke rate, and relaxing during recovery. phase of the stroke.
This controlled approach worked perfectly for 1,000 meters. I moved faster than expected, with a split of 1 minute 39 seconds, and the monitor thought I would have wrapped things up before the 6 minute 40 second mark. Then the wheels started to fall off – I had left too quickly.
My breathing became less regular, my quads felt like they were frying in a vat of acid, and my ability to generate power was failing me.
My form suffered and, cruel mistress that the Concept2 RowErg is, this was immediately reflected in the numbers on the monitor. I felt like I was pushing harder than ever, yet my pace slowed to 1min 50sec/500m. As a result, my expected finish time inched closer to seven minutes as I watched my goal slip away like sand in a sieve.
With 500 meters to go, I was dangerously close to missing my target time. My body was completely exhausted, my thighs and glutes were on fire and my lungs were desperately trying to get control of the situation. It became a mental battle.
The monitor no longer mattered. I closed my eyes and focused on optimizing each stroke, counting them as I went. “If you do fifty more strong ones, you’ll be home and dry,” I told myself. And that’s what I did, against my body’s wishes.
When I opened my eyes again, I was within easy reach of the finish line. Better yet, I made up about a second.
I threw everything into my last few puffs and then fell to the floor, desperately trying to remember what oxygen felt like and find a comfortable resting position (clue: there wasn’t one).
When I finally had the energy to look at the monitor, I allowed myself a little fist pump: 6min 55.7sec. Then I checked Jackman’s latest Instagram post: 6min 54.1sec
Damn it, Jackman! But even though I’m forced to admit defeat to the Wolverine actor, I can’t be sad because I finally achieved a seven-year goal.
Benefits of Hugh Jackman’s seven-minute rowing workout
“If you don’t have time, throw this one in,” Jackman writes beneath his 2014 album.[It] strips of fat [and] uses every muscle.”
He’s not far off. My Concept2 Rower proudly proclaims that it offers ‘the complete exercise’ on the side of the rail, and an oft-quoted English Institute of Sport Research shows that a properly performed session on a rowing machine recruits 86 percent of your body’s muscles, helping you strengthen your entire body.
For most people there is not enough resistance to build muscle, so you will have to use strength training. But the sheer amount of muscles (including the body’s largest muscles in the thighs, glutes, and back) working at the same time means you’ll be boosting your metabolism and crushing calories.
Another benefit is that you can row at any intensity, developing all three of your body’s energy systems to support explosiveness, shorter high-return efforts, and longer stable activities. Whatever your fitness goal, chances are a rowing machine can help you.
It has little impact and is also accessible. While you can fine-tune your form for peak performance, most people can sit on a machine and start rowing. So what are you waiting for? In your spots, get ready, row (sorry).