Workout Description

Why This Workout Is Medium

While all three movements are cardio-intensive, they target slightly different muscle groups allowing some recovery between modalities. The relatively short time domain (6-7 minutes) means athletes can push intensity without pacing concerns. The ski-row-bike progression is actually advantageous, moving from most to least taxing. Most CrossFitters can complete this as prescribed with solid effort.

Benchmark Times for Acid Bath

• Elite: <3:15
• Advanced: 3:30-3:45
• Intermediate: 4:00-4:20
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Short but intense test of cardiovascular capacity across three different monostructural movements. The time cap forces sustained high output aerobic work.
• Stamina (7/10): Requires significant muscular endurance in legs, back, and arms to maintain output across different ergometer modalities without rest.
• Speed (7/10): Quick transitions between machines and maintaining high stroke rates/RPMs are crucial for a competitive time.
• Power (5/10): Moderate power output needed for efficient stroke rates on ski and rowing ergs, less so on bike.
• Flexibility (4/10): Basic hip and shoulder mobility required for rowing and ski erg positions, with bike being most forgiving.
• Strength (3/10): Moderate pulling and pushing strength needed for ergometer work, but not maximal force production.

Movements

• Ski Erg
• Row

Scaling Options

Reduce distances: 350m Ski, 350m Row, 750m Bike for beginners. For intermediate athletes: 400m/400m/850m. Substitute running or assault bike if equipment unavailable (400m run = 500m row/ski). Extend time cap to 8-9 minutes for scaled versions. Can also break into 2 rounds of 250/250/500 with 1:00 rest between.

Scaling Explanation

Scale if unable to maintain consistent output across all three machines or if basic technique breaks down when fatigued. Goal is to finish in 5-7 minutes at 85-90% perceived effort throughout. Should be able to hold conversation in single words but not sentences. Scale up distances if completing under 4 minutes, scale down if exceeding 7 minutes.

Intended Stimulus

Short-duration, high-intensity conditioning piece targeting the glycolytic energy system. 4-6 minute time domain emphasizes power maintenance across three different modalities. Primary challenge is cardiovascular capacity and ability to transition efficiently between machines while maintaining high output.

Coach Insight

Start aggressive but controlled on Ski Erg (85-90% max effort). Transition quickly to rower maintaining similar pace. Save highest intensity for bike finish where you can empty the tank. Target splits: Ski Erg ~1:45-2:00/500m, Row ~1:45-2:00/500m, Bike ~1:45-2:00/1000m. Common mistake is starting too hot on Ski Erg and burning out. Focus on powerful leg drive on all movements rather than upper body pull.

Benchmark Notes

This is a sprint-style cardio workout combining three different monostructural movements. Breaking it down: 500m Ski Erg: 90-100s for elite, 110-120s for intermediate 500m Row: 85-95s for elite, 100-110s for intermediate 1000m Bike Erg: 60-70s for elite, 80-90s for intermediate Transitions between equipment: 2 transitions at 3-6s each for elite, 6-12s for intermediate This workout is most similar to a 2K row benchmark but shorter and with equipment changes. A 2K row anchor shows L10 at 360-390s, L5 at 420-450s. This workout should be ~40% faster due to shorter total distance and the bike being faster than rowing/skiing. Fatigue impact is minimal due to short duration and no technical movements, just need to account for slight cardiac drift between stations. Final targets: L10 (Elite): 195-210s (3:15-3:30) L5 (Intermediate): 260-280s (4:20-4:40) L1 (Beginner): 360s (6:00)

Modality Profile

All three movements (Ski Erg, Row, Bike) are monostructural cardio movements, making this a purely monostructural workout with no gymnastics or weightlifting components