Video: Dude who has almost never rowed before rows a 6:09 2k...insane.  He is also 6' 3" and 240lbs.

Training:

5 min amrap @ 80%:
10 powerful row strokes
10 lunges
10 KBS 55/35
Rest 2 minutes

5 min @ 80% on airdyne
Rest 2 minutes

5 min amrap @ 80%:
5 Toes to bar
10 back extensions
10 step ups 24"/20"
rest 2 minutes

5 min airdyne @ 80%