Warm up

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses

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Beginner:

For time:
Row 500 meters
30 bench presses, 1/2 body-weight
Row 1000 meters
20 bench press, 1/2 body-weight
Row 1500 meters
10 bench presses, 1/2 body-weight

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Intermediate:

For time:
Row 500 meters
30 bench presses, 3/4 body-weight
Row 1,000 meters
20 bench press, 3/4 body-weight
Row 2,000 meters
10 bench presses, 3/4 body-weight