Workout Description

Why This Workout Is Medium

While the individual elements (500m row, static holds) are manageable, the combination creates moderate challenge. The rowing provides cardiovascular stress before grip-intensive holds, and the 3-minute time cap forces pacing decisions. However, the 30-second rest periods allow partial recovery, and most average CrossFitters can complete 500m rows and perform basic static holds, even under fatigue.

Benchmark Times for WOD - Part B

• Elite: <6:00
• Advanced: 5:30-5:00
• Intermediate: 4:30-4:00
• Beginner: >2:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Hanging from pull-up bar and ring support are pure grip and shoulder stamina tests, especially when fatigued from rowing.
• Endurance (7/10): Two 3-minute rowing intervals with static holds create significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Strength (4/10): Ring support requires moderate upper body strength, while hanging demands grip strength, but neither are maximal strength efforts.
• Flexibility (3/10): Ring support requires shoulder mobility and stability, hanging needs basic shoulder flexibility, rowing demands hip hinge mobility.
• Speed (3/10): Limited speed demand as holds are static; only rowing pace matters, but rest periods reduce overall cycling speed requirements.
• Power (2/10): Rowing has some power component during the drive phase, but static holds are purely isometric with no explosive movement.

Movements

• Ring Support
• Dead Hang
• Row

Benchmark Notes

This workout consists of 2 rounds of: 500m row + AMRAP hang from pull-up bar (3 min cap), 30 sec rest, 500m row + AMRAP neutral ring support (3 min cap), 30 sec rest. Total scoring is combined hang time + ring support time in seconds across both rounds. Movement breakdown per round: - 500m Row: 85-120 sec for elite, 120-180 sec for recreational - Remaining time for static holds varies significantly by athlete level Round 1 analysis: - Elite (L9-L10): 90 sec row, 90 sec hang + 90 sec ring support = 180 sec total - Average (L5): 120 sec row, 60 sec hang + 60 sec ring support = 120 sec total - Novice (L1-L2): 150 sec row, 30 sec hang + 30 sec ring support = 60 sec total Round 2 with fatigue (grip fatigue significantly impacts static holds): - Elite: 95 sec row, 80 sec hang + 80 sec ring support = 160 sec total - Average: 130 sec row, 50 sec hang + 50 sec ring support = 100 sec total - Novice: 160 sec row, 20 sec hang + 20 sec ring support = 40 sec total Total combined static hold times: - L10 (Elite): 340 sec - L5 (Average): 220 sec - L1 (Novice): 100 sec No direct anchor comparison available for this unique static hold format. Benchmarks based on typical grip strength endurance capabilities across fitness levels, accounting for significant fatigue between rounds. Final targets: L10: 360 sec, L5: 240 sec, L1: 120 sec

Modality Profile

Row is monostructural cardio (M), while Dead Hang and Ring Support are both bodyweight gymnastics movements (G). With 2 gymnastics movements and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.