Workout Description

Why This Workout Is Medium

While each element is challenging, the workout structure allows for natural transitions and brief recovery moments. The row provides a controlled start, double-unders can be broken into manageable sets, and 30 burpees, while taxing, is a moderate volume. Most CrossFitters can complete this in 8-12 minutes, making it intense but not overwhelming. The movement sequence doesn't create compounding fatigue issues.

Benchmark Times for Gas Pedal

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double-unders and burpees test local muscular endurance, particularly in the shoulders, core, and legs through repeated submaximal efforts.
• Endurance (7/10): The 750m row combined with double-unders and burpees creates sustained cardiovascular demand, though the total duration is moderate compared to longer endurance pieces.
• Speed (7/10): Fast transitions and quick cycling of double-unders are crucial. The 'for time' format rewards efficient movement and minimal rest.
• Power (5/10): Double-unders require repeated submaximal power output, while burpees over rower demand explosive hip extension. Row power varies with strategy.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility, while double-unders demand ankle flexibility. Nothing extreme in ROM demands.
• Strength (2/10): Primarily bodyweight movements with light resistance from the rower. No heavy loading or maximal strength requirements.

Movements

• Row
• Double-Under
• Burpee

Scaling Options

Row: Maintain distance but adjust pace/damper setting. Double-Unders: Reduce to 50-75 reps or substitute with 200 single-unders or 150 alternating step-overs. Burpees: Reduce to 20-25 reps, perform regular burpees without jumping over rower, or step-up burpees for those with limited jumping ability. Target time remains similar through appropriate scaling to maintain intended stimulus.

Scaling Explanation

Scale if unable to row 750m continuously, cannot perform 20+ unbroken double-unders when fresh, or if burpees over rower present safety concerns. Prioritize maintaining intensity over Rx movements - goal is to finish in 8-12 minutes with consistent work rate. Scale to allow no more than 20-30 seconds rest between sets. Athletes should be able to maintain form throughout, especially on burpees where fatigue can compromise safety.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 8-12 minutes. Primary focus is on aerobic capacity with short bursts of anaerobic work. The workout tests conditioning and mental toughness through three distinct modalities that each present unique challenges. The row sets the metabolic tone, double-unders test skill under fatigue, and burpees over rower challenge full-body coordination when tired.

Coach Insight

Start the row at a sustainable pace (85-90% effort) - aim for a 2:00-2:15/500m split. Break double-unders into sets of 25-50 based on skill level, with minimal rest between sets. For burpees, establish a steady rhythm of 10-15 reps before brief rest. Common mistakes include sprinting the row (leading to early burnout), rushing double-under attempts when tired (causing more fails), and losing count on burpees. Keep transitions under 10 seconds between movements.

Benchmark Notes

Breaking down the workout: 750m Row: Base 120-150s fresh Double-Unders (100): Base 50-60s fresh (0.5s/rep + transitions) Burpees over Rower (30): Base 120-150s fresh (4-5s/rep) Using Jackie (1000m row + thrusters + pull-ups) as primary anchor, but scaling down since this has: - 25% shorter row (750m vs 1000m) - Double-unders instead of thrusters (faster) - Burpees over rower (slower than pull-ups) Jackie L10 anchors: 310-340s (M) / 360-390s (F) Adjustments: - Row reduction: -60s - DU vs Thruster: -45s - Burpees vs Pull-ups: +35s Projected L10 times: ~240s (M) / ~280s (F) L5 (median): ~390s (M) / ~450s (F) L1 (scaled): ~720s (M) / ~840s (F) Fatigue considerations: - Row → DU transition requires grip recovery (+5-10s) - Burpees over rower require careful movement (+1s/rep) Final targets: Male - L10: 4:00 | L5: 6:30 | L1: 12:00 Female - L10: 4:40 | L5: 7:30 | L1: 14:00

Modality Profile

Row (M) and Double-Under (G) and Burpee (G) gives us 2 gymnastics movements and 1 monostructural movement. Using the 70/30 split for two modalities where one has double the movements.

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