Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand (500m rows), challenging but manageable overhead lunges at moderate weight, and high-volume push-ups across three rounds. The 14 overhead lunges at 95/65 will create significant leg and shoulder fatigue, which compounds into the push-ups. However, the row provides some recovery between strength elements, and most average CrossFitters can complete this with appropriate pacing and perhaps small breaks during push-ups.

Benchmark Times for WOD

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 11:30-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups (84 total) and overhead lunges (42 total) will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, with push-ups and lunges maintaining elevated heart rate throughout.
• Flexibility (6/10): Overhead lunges demand significant shoulder mobility and hip flexor flexibility, plus ankle mobility for deep lunge position.
• Speed (6/10): For-time format with three rounds encourages quick transitions and maintaining pace to minimize total time.
• Strength (4/10): Moderate load overhead lunges with 95/65 lbs requires decent strength, while push-ups test relative strength endurance.
• Power (3/10): Rowing requires some power output, but overall workout emphasizes sustained effort over explosive movements.

Movements

• Push-Up
• Overhead Lunge
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m row, 14 reverse overhead lunges (95/65), and 28 push-ups. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 500m Row: 85-120 sec (elite to recreational) - 14 Reverse OH Lunges (95/65): 28-42 sec (2-3 sec per rep) - 28 Push-ups: 28-42 sec (1-1.5 sec per rep) - Transitions: 6-15 sec total per round Round 1 (fresh): Row 85-120s + Lunges 28-42s + Push-ups 28-42s + transitions 6-15s = 147-219s Round 2 (1.1x fatigue): Row 94-132s + Lunges 31-46s + Push-ups 31-46s + transitions 7-17s = 163-241s Round 3 (1.2x fatigue): Row 102-144s + Lunges 34-50s + Push-ups 34-50s + transitions 7-18s = 177-262s Total time estimates: - Elite (L10): 147+163+177 = 487s (~8:10) - Advanced (L8): 175+195+215 = 585s (~9:45) - Intermediate (L5): 183+201+219 = 603s (~10:05) - but adjusting to 750s for realistic pacing - Recreational (L1): 219+241+262 = 722s (~12:00) - adjusting to 1080s for scaling/breaks This workout is similar to Helen (3 rounds with cardio + strength + bodyweight) but shorter distance and different movements. Helen's L10 is 450-510s, L5 is 630-690s, L1 is 900-1080s. Given the 500m row vs 400m run (slightly longer), overhead lunges vs KB swings (similar difficulty), and 28 push-ups vs 12 pull-ups (much higher volume), I'm scaling Helen upward by about 15-20%. Final targets: L10: 510s (8:30), L5: 750s (12:30), L1: 1080s (18:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Overhead Lunge (weighted external load), Push-Up (bodyweight gymnastics). Equal distribution with slight rounding to weightlifting.