Workout Description

Why This Workout Is Easy

This workout features only bodyweight movements with moderate volume spread across three rounds. The 500m row provides natural pacing opportunities, and air squats are a fundamental movement that doesn't create significant fatigue accumulation. The combination allows for steady work without overwhelming any single energy system. Most average CrossFitters can complete this unscaled in 12-15 minutes with manageable discomfort.

Benchmark Times for 30:01 - 50:00

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, requiring sustained aerobic output with brief recovery periods between rounds.
• Stamina (6/10): Moderate volume of air squats combined with rowing will challenge leg muscular endurance, though not to extreme levels.
• Speed (5/10): Moderate pacing demands with transitions between rowing and squats, requiring efficient movement cycling to minimize rest time.
• Flexibility (3/10): Air squats require hip and ankle mobility while rowing demands some thoracic spine and hip flexion range of motion.
• Power (2/10): Limited power component; rowing has some explosive elements but air squats are more endurance-focused at this volume.
• Strength (1/10): Minimal strength demand as both movements are bodyweight/cardio based with no external load requirements.

Movements

• Row
• Air Squat

Benchmark Notes

This workout consists of 3 rounds of 500m row + 20 air squats for time. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - 500m Row: Fresh state 85-120 seconds for recreational to elite athletes - 20 Air Squats: Fresh state 20-30 seconds (1-1.5 sec per rep) - Transitions: Minimal equipment change, 3-6 seconds between movements Round-by-Round Breakdown: Round 1 (Fresh, 1.0x multiplier): - Elite (L10): 85s row + 20s squats + 3s transition = 108s - Average (L5): 100s row + 25s squats + 6s transition = 131s - Recreational (L1): 120s row + 30s squats + 10s transition = 160s Round 2 (1.1-1.2x fatigue): - Elite: 94s row + 22s squats + 3s transition = 119s - Average: 115s row + 30s squats + 6s transition = 151s - Recreational: 140s row + 36s squats + 10s transition = 186s Round 3 (1.2-1.3x fatigue): - Elite: 102s row + 24s squats + 3s transition = 129s - Average: 125s row + 33s squats + 6s transition = 164s - Recreational: 150s row + 39s squats + 10s transition = 199s Total Times: - Elite (L10): 108 + 119 + 129 = 356s (~6:00) - Average (L5): 131 + 151 + 164 = 446s (~7:30) - Recreational (L1): 160 + 186 + 199 = 545s (~9:00) Cross-checking with anchors: This workout is most similar to a scaled version of Helen (which includes 400m runs instead of 500m rows). Helen's L10 is 450-510s, L5 is 630-690s, and L1 is 900-1080s. Our workout is slightly shorter due to air squats being easier than pull-ups and kettlebell swings, so I've adjusted downward by approximately 15-20%. Final targets: L10: 300s (5:00), L5: 450s (7:30), L1: 720s (12:00)

Modality Profile

Row is monostructural cardio (M) and Air Squat is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between M and G.