Workout Description

Why This Workout Is Medium

While each individual element is manageable (500m row takes ~2 minutes, leaving minimal time for DB movements), the 3-minute rest periods provide full recovery between rounds. The DB weights are light-moderate for most movements, and the format prevents significant fatigue accumulation. The limiting factor is the tight time cap creating urgency, but the generous rest makes this sustainable for average CrossFitters across all nine total rounds.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three separate 3-minute intervals with rowing creates significant cardiovascular demand, though rest periods allow some recovery between rounds.
• Stamina (7/10): High-rep dumbbell movements after rowing will test muscular endurance, especially in legs and grip strength across multiple rounds.
• Flexibility (6/10): Reverse lunges demand hip and ankle mobility, goblet squats require deep hip flexion, power cleans need full range overhead position.
• Speed (6/10): Fast transitions between rowing and strength movements crucial for maximizing reps within tight 3-minute time caps per round.
• Power (5/10): Power cleans are explosive, but other movements are more strength-endurance focused. Mixed power demands throughout the workout.
• Strength (4/10): Moderate dumbbell loads (50/35) provide strength stimulus, particularly in front rack lunges and power cleans, but not maximal.

Movements

• Row
• Front Rack Lunge
• Dumbbell Goblet Squat
• Dumbbell Power Clean

Benchmark Notes

This workout consists of 3 separate 3-minute intervals, each with 500m row + max reps of a dumbbell movement, with 3-minute rests between. Since it's scored as 'Reps', we're tracking total repetitions across all three intervals. Movement Analysis: - 500m Row: 85-120 seconds for elite, 100-140 seconds for average athletes - Front Racked Reverse Lunges (50/35): 1.5-2 sec per rep when fresh - DB Goblet Squats (50/35): 1-1.5 sec per rep when fresh - DB Power Cleans (50/35): 2-2.5 sec per rep when fresh Interval Breakdown: Interval 1 (Fresh): After 500m row (90-120 sec), athletes have 60-90 seconds remaining. Fresh lunges at 1.5 sec/rep = 40-60 reps for elite, 25-35 for average. Interval 2 (Moderate fatigue): After row, 60-90 seconds for goblet squats. These are faster (1-1.5 sec/rep) but with accumulated fatigue. Elite: 50-70 reps, Average: 35-45 reps. Interval 3 (High fatigue): Power cleans are most demanding (2-2.5 sec/rep) and athletes are most fatigued. Elite: 30-45 reps, Average: 20-30 reps. The 3-minute rests allow significant recovery between intervals, preventing complete breakdown but not full restoration. Total Rep Estimates: - Elite (L9-L10): 120-175 total reps - Advanced (L7-L8): 90-120 total reps - Average (L5-L6): 70-90 total reps - Novice (L2-L3): 40-60 total reps - Beginner (L1): 30-45 total reps No direct anchor match exists, but this follows similar patterns to interval-based rep workouts. The combination of rowing + strength endurance with adequate rest creates a sustainable pace across intervals. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

Row is monostructural cardio (M). Front Rack Lunge, Dumbbell Goblet Squat, and Dumbbell Power Clean are all weighted movements (W). With 1 M movement and 3 W movements, this gives 25% M and 75% W.