Workout Description

Why This Workout Is Hard

This workout combines moderate loads with significant volume and cardio demands. The 500m row bookends create metabolic stress, while the middle portion features grip-intensive movements (pull-ups, KB swings) paired with leg-dominant work (thrusters, runs, box jumps). The continuous nature with no built-in rest periods and movement interference (especially upper body fatigue) makes this challenging for the average CrossFitter.

Benchmark Times for Regionals 9.2 (Africa)

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple 500m rows, 400m runs, and sustained work across two rounds creates significant cardiovascular demand. The buy-in/buy-out structure ensures elevated heart rate throughout.
• Stamina (7/10): High volume of compound movements with moderate loads tests muscular endurance, particularly in shoulders, legs, and posterior chain across 40+ reps per movement.
• Speed (7/10): For-time format rewards quick transitions and cycle rates. Multiple cardio elements require sustained speed for competitive times.
• Power (6/10): Box jumps are explosive, kettlebell swings require hip power, and thrusters blend strength and speed. Running and rowing also benefit from power.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Pull-ups and box jumps require decent range of motion.
• Strength (4/10): Moderate loads in thrusters and kettlebell swings require strength, but not maximal. Pull-ups test relative strength but become endurance-focused.

Movements

• Thruster
• Kettlebell Swing
• Run
• Box Jump
• Row
• Pull-Up

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position) Thrusters: Reduce to 20/15kg or substitute front squats + strict press Run: 200m or substitute 500m row KB Swings: Reduce to 20/12kg, maintain Russian swing height Box Jumps: Lower box height (20"/16") or step-ups Row: Scale to 350m or 2:00 effort Volume: Option to reduce to 1 round for newer athletes

Scaling Explanation

Scale if unable to complete 5+ strict pull-ups, if thrusters cause form breakdown after 5 reps, or if estimated workout time exceeds 35 minutes. Priority is maintaining consistent movement and intensity throughout - better to scale and move well than struggle with Rx. Target time domain is 20-30 minutes. Athletes should finish feeling challenged but not destroyed. Scale to maintain intended stimulus of moderate-high intensity work across broad time domain.

Intended Stimulus

Moderate-length mixed modal workout (20-30 minutes) targeting glycolytic and oxidative energy systems. Primary challenge is maintaining consistent output across varied movements while managing fatigue. The row bookends create metabolic stress and test pacing discipline. Movement combination challenges both upper/lower body power output and tests work capacity.

Coach Insight

Break up pull-ups early (sets of 5-7) to avoid grip fatigue affecting later movements. Keep thrusters controlled and efficient - consider sets of 8-10 with quick breaks. Run at 70-80% effort to maintain energy for gym work. Minimize transition times between movements but don't rush equipment setup. For KB swings, focus on hip drive and maintain Russian swing height (eye level) rather than American to preserve grip. Box jumps can be step-down to reduce impact fatigue.

Benchmark Notes

This workout is most similar to Helen in structure (running + KB swings + pull-ups) but with additional volume and a rowing bookend. Breaking it down: 500m Row (Buy-In): 85-120s Per Round: - 20 Pull-Ups: 30-40s with fatigue - 20 Thrusters: 50-60s with moderate load - 400m Run: 75-90s - 20 KB Swings: 35-45s - 20 Box Jumps: 35-45s Transitions: ~30s per round 500m Row (Buy-Out): 95-135s (fatigue) Using Helen as anchor (L10 M: 7:30-8:30, F: 8:30-9:30): - This workout has ~40% more volume - Added rowing bookends (~3:30-4:00 total) - Slightly lighter KB load helps offset volume Projected targets: Men: L10: 8:00 (480s) L5: 12:00 (720s) L1: 18:00 (1080s) Women: L10: 10:00 (600s) L5: 14:00 (840s) L1: 20:00 (1200s)

Modality Profile

6 total movements split across all modalities. G: Box Jump, Pull-Up (2). M: Row, Run (2). W: Thruster, Kettlebell Swing (2). Even split across modalities rounded to 33/33/34.

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