Workout Description

Why This Workout Is Easy

This is a simple aerobic power workout with built-in recovery. 150m rows take 30-40 seconds at moderate intensity, followed by 80 seconds of complete rest. The 2:1 rest-to-work ratio allows full recovery between efforts, preventing significant fatigue accumulation. No technical skills, moderate loads, or movement interference. Most CrossFitters can maintain consistent splits throughout all 7 rounds without scaling.

Benchmark Times for Row 7x150m

• Elite: <11:30
• Advanced: 12:30-13:30
• Intermediate: 14:30-15:30
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven rounds of 150m rowing with 80-second rest creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between intervals.
• Power (7/10): Each 150m row requires explosive leg drive and powerful pulling through the stroke, making this a significant power endurance challenge.
• Stamina (6/10): Repeated rowing efforts will challenge muscular endurance in legs, back, and core, though the rest periods allow some recovery between rounds.
• Speed (6/10): Success depends on maintaining high stroke rate and power output across all seven rounds while managing fatigue and pacing strategy.
• Flexibility (3/10): Rowing demands hip hinge mobility, thoracic extension, and shoulder flexibility for proper stroke mechanics, but not extreme ranges of motion.
• Strength (2/10): Rowing requires moderate force production but is primarily endurance-based rather than maximal strength, using bodyweight resistance through the stroke.

Movements

• Row

Benchmark Notes

This workout consists of 7 rounds of 150m rowing with roughly 80 seconds rest between rounds. Since no scoring method was provided, this is scored for time to completion. Movement Analysis: - 150m Row: In fresh state, this takes approximately 30-35 seconds for elite athletes, 35-40 seconds for intermediate, and 40-50 seconds for beginners - Rest periods: 80 seconds between rounds allows for near-complete recovery, minimizing fatigue accumulation - Total rowing distance: 1,050m (7 x 150m) Round-by-round breakdown: - Rounds 1-3: Minimal fatigue, maintain base pace (30-35 sec for elite) - Rounds 4-5: Slight fatigue accumulation, +5-10% time (32-38 sec for elite) - Rounds 6-7: Moderate fatigue, +10-15% time (34-40 sec for elite) Transition times: Minimal since staying on rower, just 2-3 seconds to reset display Total time calculation: - Elite (L9-L10): 7 rounds × 32-35 sec + 6 rest periods × 80 sec = 224-245 sec rowing + 480 sec rest = 704-725 seconds - Intermediate (L5): 7 rounds × 38-42 sec + 6 rest periods × 80 sec = 266-294 sec rowing + 480 sec rest = 746-774 seconds - Beginner (L1-L2): 7 rounds × 45-55 sec + 6 rest periods × 80 sec = 315-385 sec rowing + 480 sec rest = 795-865 seconds The generous rest periods mean this workout is more about maintaining consistent power output rather than managing fatigue, similar to interval training protocols. Final targets: L10: 690 sec (11:30), L5: 930 sec (15:30), L1: 1260 sec (21:00)

Modality Profile

Row is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.