Workout Description

Why This Workout Is Medium

This workout combines two fundamental movements in a straightforward couplet format. While both rowing and burpees are metabolically challenging, the 500m row segments provide natural breaks between burpee sets. The total volume (1000m row, 50 burpees) is moderate, and most CrossFitters can complete this in 8-12 minutes. The movements don't significantly interfere with each other, allowing for consistent pacing throughout.

Benchmark Times for Regionals 10.4 (Southeast)

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 500m rows combined with burpees creates significant cardiovascular demand. The workout tests aerobic capacity through sustained effort with limited rest opportunities.
• Stamina (7/10): The combination of rowing and full-body burpees challenges muscular endurance, particularly in the legs, core, and pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining fast burpee cycle rate are important. Row pace must be aggressive but sustainable.
• Flexibility (4/10): Burpees require decent hip, ankle, and shoulder mobility. Rowing demands good posterior chain flexibility for proper form.
• Power (3/10): Some explosive elements in burpee jump and rowing drive, but power output is moderated by fatigue and pacing needs.
• Strength (2/10): Primarily bodyweight movements with rowing resistance. No heavy loading or maximal strength requirements beyond moving body mass.

Movements

• Burpee
• Row

Scaling Options

Beginner options: 350m rows, 15-20 burpees per round, step-back burpees instead of jumping. Intermediate: 400m rows, full burpees but break into smaller sets early. Advanced: Maintain prescribed workout but focus on faster transitions and aggressive row pace. For limited mobility: Substitute rowing with bike/ski erg at equivalent work (400m row ≈ 1:00 bike). Time cap suggestion: 15 minutes.

Scaling Explanation

Scale if unable to maintain sub-2:15 split time on row or perform 5+ unbroken burpees when fresh. Priority is maintaining consistent movement and intensity throughout both rounds. Athletes should finish between 8-12 minutes to achieve intended stimulus. Scale up volume for elite athletes who would finish under 7 minutes. Form deterioration on burpees or significant pacing disparity between rounds indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) that combines steady-state cardio with explosive bodyweight movements. Primary focus is on aerobic capacity and lactate threshold development. The workout challenges both cardiovascular endurance and full-body muscular endurance, with significant mental toughness required in the second round when fatigue sets in.

Coach Insight

Row 1: Push a strong but sustainable pace (85-90% effort). First set of burpees should be broken into 2-3 sets (10-8-7 or 13-12). Row 2: Expect 5-10% slower split time than first row. Final burpees will be most challenging - break into smaller sets (5-6 reps) to maintain movement quality. Keep transitions under 10 seconds. Common mistakes: starting too fast on first row, rushing burpee technique when tired, excessive rest between movements. Target even or slightly negative splits between rounds.

Benchmark Notes

This workout is similar to Jackie (which includes 1000m row + other movements) but with two 500m rows and burpees instead. Breaking it down: 500m Row #1: 85-100s (fresh) Transition: 3-5s 25 Burpees: 75-100s (fresh state) Transition: 3-5s 500m Row #2: 95-115s (10-15% fatigue) Transition: 3-5s 25 Burpees: 85-115s (15-20% fatigue) Total for elite (L10): ~360s (6:00) Cross-referencing with Jackie benchmark (L10 = 5:10-5:40 for men): - This workout has same total rowing distance - Burpees are generally slower than thrusters+pull-ups - Two transitions instead of one Therefore L10 should be slightly slower than Jackie. Setting L10 at 6:00 (360s), L5 at 9:00 (540s), and L1 at 15:00 (900s). Final targets: Men: L10: 6:00 (360s) L5: 9:00 (540s) L1: 15:00 (900s) Women: L10: 6:30 (390s) L5: 10:00 (600s) L1: 16:00 (960s)

Modality Profile

Row is monostructural (M), Burpee is gymnastics (G). With two movements split across two modalities, this results in a 50/50 split between G and M.

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