Workout Description

Why This Workout Is Medium

Three 4-minute intervals with 1-minute rest. Each round opens with a hard 500m row (about 1:50-2:10), leaving about 1:45-2:10 for max-rep front squats at 135/95. Sequencing drives strong leg/lung interference; quads and front rack endurance are the limiters. Total work is about 12 minutes with moderate loading and manageable volume. Most average athletes can complete as prescribed, though the repeated sprint-to-squat effort keeps intensity high.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Max-rep front squats after a hard 500m row force sustained leg and core output under fatigue. Across three rounds, accumulating moderate-to-high reps taxes local lower-body endurance more than pure strength.
• Speed (7/10): Athletes are incentivized to row aggressively to buy squat time and then cycle quick, efficient reps before the cap. Short windows and a single transition reward urgency, fast turnover, and minimal hesitation.
• Endurance (5/10): Three four-minute work windows with one-minute rests emphasize glycolytic intervals over long aerobic development. Repeated 500m rows elevate heart rate substantially, but short durations and built-in recovery reduce continuous cardiovascular strain.
• Strength (4/10): The 135/95 front squat load is moderate and performed for volume, not heavy singles. Strength supports stable positions and bar speed under fatigue, but the workout never approaches maximal force production.
• Power (4/10): Rowing demands a strong, explosive leg drive and hip extension, and front squats benefit from a dynamic rebound out of the hole. Still, cadence favors sustainable cycling over maximal explosive efforts.
• Flexibility (3/10): Front rack mobility, thoracic extension, and hip-ankle depth are required but standard. No extreme ranges or complex positions; the main challenge is maintaining upright posture and depth while breathing hard under metabolic fatigue.

Movements

• Front Squat
• Row

Scaling Options

Weight reductions: - Choose a load you can front squat for 12+ quality reps unbroken when fresh and 8+ under fatigue. As guidelines: 115/75 lb, 95/65 lb, 75/55 lb, or ~35–55% of 1RM front squat. Movement substitutions: - If cleaning from floor is the limiter: take from a rack; or use squat clean into first rep then smaller sets. - If barbell front rack is limited: double DB front squats (50s/35s, 35s/25s), or goblet squat (70/53/35 lb), or use a sandbag front squat. - If no rower: 400 m run, 500 m ski, 25/18 cal air bike, or 30/22 cal C2/Assault bike. Choose an option that takes ~1:40–2:15. Volume/time modifications: - Reduce row distance to 400 m or cap the row at 2:00 so athletes always get 60–120 s for squats. - Shorten work interval to 3:00 for newer athletes while keeping 1:00 rest. - Cut to 2 rounds for deconditioned athletes, or extend rest to 90 s if needed to preserve quality and intensity.

Scaling Explanation

Scale when the intended stimulus will be lost. Signs to scale: 500 m row consistently exceeds ~2:20; you cannot clean or front squat the Rx load for sets of 5–8 with stable positions; elbows drop, depth shortens, or lumbar rounds; you arrive at the bar with <60 s left; breathing or heart rate prevents safe bracing. Priorities when scaling: keep at least 60–120 seconds of squatting per round; maintain front-rack mechanics and full range of motion; preserve intensity without technique breakdown. Technique trumps load; choose a weight you can repeat for multiple sets under fatigue. Targets to hit: finish each row in ~1:40–2:15; accumulate ~15–25 front-squat reps per round with consistent output across rounds (RPE 8–9). If you cannot meet these targets, reduce row volume, decrease load, or extend rest so the workout remains a conditioning piece rather than a maximal-strength test.

Intended Stimulus

Repeated, hard intervals: 3 x 4:00 work with 1:00 rest between rounds. Each round should feel like a moderate-to-high intensity push, not an all-out sprint. Aim to row 500 m in ~1:40–2:15, leaving 1:30–2:00 for front squats. Primary system: anaerobic glycolysis with aerobic support (lactate tolerance). Primary challenge: conditioning and local leg stamina while maintaining front-rack position and mechanics under fatigue. Target total: 45–75 front-squat reps across all rounds if loading and pace are appropriate.

Coach Insight

Pacing strategy: - Row at ~85–90% effort; strong but controlled. Think around your 2k pace or slightly faster. You must step off with at least 60–120 seconds for squats each round. - Quick transition: pre-chalk, bar set, clips on. Consider squat-clean the first rep to save a clean. Movement tips and cues: - Row: long leg drive, strong finish to chest, relaxed return. 26–30 spm with powerful strokes; don’t death-grip the handle. - Front squat: elbows high, big breath/bracing at the top, knees track over toes, heels down, full depth with controlled bounce, stand tall before the next breath. Keep the bar on the shoulders, not in the hands. Common mistakes to avoid: - Sprinting the 500 m and arriving gassed with <60 s to squat. - Choosing a weight that forces singles or makes you lose rack position. - Letting elbows drop or lumbar round at depth; bouncing into soft positions. - Long chalk breaks; max-rep mentality that causes early failure. Rep scheme suggestions: - Aim to start each round with 1 bigger set, then short sets with quick breaths. Examples per round: 12–15, then 6–8, then 4–6 with 5–10 s between; or steady 5s with 5–7 s rest if the load is challenging. - Last 10–15 seconds: keep moving with small, confident sets (2–3 reps) rather than resting.

Modality Profile

Two movements: Row is monostructural (cyclical cardio) and Front Squat is weightlifting (external load). With two modalities, split evenly at 50/50.