Maybe it’s a case of nominal determination, but Hugh Jackman is a huge man with a jack. It’s not just mirror muscles, as he proved in his training for Deadpool & Wolverine.
He completed the line with a 2K best effort as he prepared to reprise his role as the clawed crusader, clocking a hugely impressive time of 6 minutes 54.1 seconds. The Instagram video below shows his last few moves and the aftermath of the brutal test.
Completing a 2K row in under seven minutes is considered by many to be the gold standard for fitness, and it’s one that has always eluded me. But with the prospect of reducing Jackman’s time and adding another layer of motivation, I decided it was time to give it another go.
And unlike the messy state of Marvel Phase 5, things got messy.
How to work out on Hugh Jackman’s seven-minute rowing machine
In layman’s terms, here you just sit down and row 2000 meters as fast as possible. But if you’re using the Concept2 RowErg, there’s a way to make logging your time even easier.
Using the buttons on the side of the monitor, press “select workout”, “standard list” and then “2000m”. This will take you to a countdown screen showing the number of meters you have left at the top of the monitor.
It will automatically start recording on your first move and stop when you reach the end to get an accurate time. You’ll even benefit from additional data such as estimated finish time and customizable metrics such as average 500m split pace.
My experience with Hugh Jackman’s seven-minute rowing machine workout
Jackman was actually the one who introduced me to this full-body sweat back in 2014. He shared a picture of his Concept2 RowErg monitor after meeting the seven-minute standard “for the first time in five years”.
The day after reading this, I headed to my local gym, hopped on a rower and was instantly humbled. I ended up with a time of about 7min 40s, a sick stomach and the need to sit for a long time.
Every few years I put the 2K line up again. And even though I shaved 7min 20sec off my PB, I still couldn’t match Jackman’s pace.
But this time, with my time as a Marvel star in mind, I was confident that my ever-competitive spirit would carry me through. So I sat down and finished my first stroke.
I did my research and found that a 1min 45s/500m split pace should get me to my goal. To achieve this, I focused on four main pillars: maintaining good form, generating a lot of power during the drive phase (where you extend your legs and pull the handle towards you), keeping your lift frequency relatively low, and relaxing during recovery. stroke phase.
This composed approach worked perfectly for the 1000m. I was moving faster than expected, holding a 1min 39sec pace and the monitor calculated that I would have things wrapped up before the 6min 40sec mark. Then the wheels started falling off – I went too fast.
My breathing became less regular, my quads felt like they were fried in a vat of acid, and my ability to generate energy left me.
My form suffered as a result and the cruel lady that the Concept2 RowErg is, it was immediately reflected in the numbers on the monitor. I felt myself pushing harder than ever, but my pace had slowed to 1min 50s/500m. As a result, my expected finish time was getting closer and closer to seven minutes as I watched my finish slip away like quicksand in Are you here.
With 500m 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 on top of the situation. It became a mental battle.
The monitor no longer mattered. I closed my eyes and concentrated on optimizing each move, counting them as I went. “When you do 50 more strong, you’ll be home and dry,” I told myself. And against the will of my body I did.
When I opened my eyes again, I was within touching distance of the target. Even better, I took a second or so.
I threw everything into the last few strokes, then collapsed on the floor, desperately trying to remember what it felt like to be on oxygen and find a comfortable resting position (hint: 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 last Instagram post: 6 min 54.1 sec
Damn, Jackman! But even though I’m forced to concede defeat to the Wolverine actor, I can’t help but be sad that I’ve finally reached a seven-year goal.
The benefits of Hugh Jackman’s Seven Minute Rowing
“When you don’t have time, drop this,” Jackman writes under his 2014 effort.[It] strips of fat [and] it uses every single muscle.”
He is not far from wrong. My Concept2 Rower proudly claims to offer a “complete workout” on the rail side and oft-quoted English Institute of Sport studies report that a properly performed rowing machine exercise will recruit 86 percent of your body’s muscles, helping you build full-body strength.
For most people, there isn’t enough resistance to build muscle, so you’ll want to turn to strength training. But the sheer number of muscles (including the body’s biggest muscles in the thighs, glutes and back) working at the same time means you’ll rev up your metabolism and shred calories.
Another benefit is that you can row at any intensity, developing all three of your body’s energy systems to promote explosiveness, shorter high-powered efforts, and longer steady-state activities. Whatever your fitness goal, chances are a rowing machine will help.
It’s low impact and accessible too – while you can fine-tune your form for peak performance, most people can get on the machine and start rowing. So what are you waiting for? At your marks, prepare, row (sorry).