Workout Description

Why This Workout Is Medium

This partner workout provides natural rest periods while one athlete works. The 250m row takes ~1 minute and bear crawl another ~1 minute, giving each partner roughly 2 minutes rest between rounds. While bear crawls are challenging for shoulders and core, the built-in recovery prevents significant fatigue accumulation. The movements don't interfere with each other, and most average CrossFitters can maintain steady pace throughout 14 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Bear crawls heavily tax shoulder, core, and hip flexor stamina while rowing challenges posterior chain endurance throughout the extended time domain.
• Endurance (8/10): Fourteen minutes of continuous alternating work between rowing and bear crawls creates significant cardiovascular demand with minimal rest periods.
• Flexibility (6/10): Bear crawls demand significant shoulder mobility, hip flexion, and ankle dorsiflexion. Rowing requires good hip hinge and shoulder positioning.
• Speed (5/10): Partner format allows some recovery, but maintaining consistent pace transitions between rowing and bear crawls is crucial for maximizing rounds.
• Strength (4/10): Bear crawls require moderate upper body and core strength to maintain position, while rowing demands posterior chain strength against resistance.
• Power (3/10): Rowing has moderate power component in the drive phase, but bear crawls are slow and controlled with minimal explosive demand.

Movements

• Row
• Bear Crawl

Scaling Options

Reduce row to 200m or 150m. Substitute bear crawl with bear crawl on knees, crab walk, or walking lunges. Reduce bear crawl distance to 50ft. Consider reducing total time to 10-12 minutes for newer athletes. Can also alternate movements instead of both partners doing same thing.

Scaling Explanation

Scale if athlete cannot maintain bear crawl position for 30+ seconds or if rowing technique breaks down significantly. Priority is maintaining movement quality throughout 14 minutes. Target is steady state effort that allows for conversation during transitions. Athletes should feel challenged but not completely breathless.

Intended Stimulus

Moderate-intensity aerobic capacity workout targeting the oxidative energy system over 14 minutes. Primary challenge is muscular endurance and mental resilience, combining cardiovascular demand from rowing with muscular endurance from bear crawl. Tests ability to maintain consistent effort while managing lactate accumulation.

Coach Insight

Aim for 6-8 rounds total as a partnership. Row at 75-80% effort - save energy for the bear crawl which will be the limiting factor. Keep bear crawl low and controlled, moving opposite hand/foot together. Rest while partner works but stay engaged. Target 2:00-2:30 per round including transitions. Don't sprint early rounds - consistency is key for maximum volume.

Benchmark Notes

This is a 14-minute AMRAP with partners alternating rounds. Each round consists of 250m row + 100ft bear crawl per person. Round 1 breakdown: 250m row takes 60-75 sec fresh, 100ft bear crawl takes 45-60 sec fresh, plus 5-10 sec transition = ~110-145 sec per person. With partner format, both complete simultaneously on separate equipment, so round time is max of individual times = 110-145 sec. Round 2: Apply 1.1x fatigue = 121-160 sec. Round 3: Apply 1.2x fatigue = 132-174 sec. Round 4: Apply 1.3x fatigue = 143-189 sec. Round 5+: Apply 1.5x fatigue = 165-218 sec. Elite athletes (L10) can maintain shorter round times and complete 6+ rounds. Average athletes (L5) complete 4 full rounds. Beginners (L1-L2) struggle with bear crawl technique and rowing pace, completing 2-2.5 rounds. The partner format allows for brief rest while partner works, slightly reducing fatigue accumulation compared to individual AMRAPs.

Modality Profile

Row is monostructural cardio (M), Bear Crawl is a bodyweight movement (G). Two modalities split 50/50.