Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume (2K total rowing) with a classic descending ladder of bodyweight movements. The 1K row bookends provide natural pacing breaks, preventing complete fatigue accumulation. Double-unders and sit-ups are fundamental movements that don't significantly interfere with each other. Total time around 15-20 minutes with manageable intensity throughout - challenging but accessible to average CrossFitters without major scaling needs.

Benchmark Times for WOD

• Elite: <22:00
• Advanced: 23:30-25:00
• Intermediate: 26:30-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume double unders and sit-ups in descending ladder format will heavily tax muscular endurance capabilities.
• Endurance (8/10): Two 1k rows plus continuous bodyweight movements create significant cardiovascular demand with minimal rest between efforts.
• Speed (6/10): Fast transitions between movements and maintaining high turnover rates on double unders critical for competitive times.
• Power (4/10): Double unders demand explosive calf and shoulder power for rapid rope turnover and coordination throughout high volumes.
• Flexibility (3/10): Sit-ups require hip flexion mobility; double unders need shoulder and ankle mobility for efficient movement patterns.
• Strength (1/10): Primarily bodyweight movements with rowing requiring minimal strength; focus is on endurance over force production.

Movements

• Sit-Up
• Row
• Double-Under

Scaling Options

Reduce rowing to 750m each. Scale double unders 3:1 to single unders (150-120-90-60-30). Sub sit-ups with abmat crunches or dead bugs if range of motion is limited. Consider reducing the rep scheme to 40-30-20-10 if the athlete is newer to higher volume gymnastics movements.

Scaling Explanation

Scale rowing distance if athletes cannot maintain 2:10-2:20/500m pace consistently. Scale double unders if athletes cannot string together sets of 10+ or if they're still learning the skill. Prioritize movement quality over speed - the goal is sustained effort for 18-22 minutes scaled. Athletes should feel challenged but not completely depleted, maintaining 70-80% intensity throughout.

Intended Stimulus

This is a moderate-duration mixed modal workout targeting the oxidative and glycolytic energy systems over 15-25 minutes. Primary challenge is muscular endurance and pacing strategy across three distinct movement patterns. The bookend 1K rows test aerobic capacity while the descending ladder challenges athletes to maintain intensity as local muscular fatigue accumulates in the midline and calves.

Coach Insight

Treat the first 1K row as an aggressive warm-up at 70-75% effort to prime the engine without overreaching. During the ladder, break double unders early and often - consider 25-25, 20-20, 15-15, 10-10, 5-5 to avoid rope tangles under fatigue. For sit-ups, maintain steady rhythm with controlled descent - avoid explosive concentric that burns the hip flexors. The final 1K row is where mental toughness matters most - commit to negative splits and finish strong despite accumulated fatigue.

Benchmark Notes

This workout consists of: 1K Row + 50-40-30-20-10 Double Unders + 50-40-30-20-10 Sit Ups + 1K Row. Breaking down by segment: 1st 1K Row (fresh): Elite 195 sec, intermediate 240 sec, recreational 270 sec. Double Unders (150 total): Elite rhythm at 0.5 sec/rep = 75 sec base, but with descending ladder format expect small breaks between sets, add 15 sec for transitions = 90 sec total. Sit Ups (150 total): Fresh rate 1 sec/rep but moderate fatigue from row, apply 1.1x multiplier = 165 sec. Short transition to final row: 5 sec. 2nd 1K Row (fatigued): Significant fatigue from previous work, especially grip and core fatigue from DUs and sit-ups affecting rowing efficiency. Apply 1.3x multiplier to fresh row time. Elite: 195 x 1.3 = 254 sec, intermediate: 240 x 1.3 = 312 sec, recreational: 270 x 1.3 = 351 sec. Total times: Elite = 195 + 90 + 165 + 5 + 254 = 709 sec, Advanced = 220 + 105 + 180 + 8 + 287 = 800 sec, Good = 240 + 120 + 200 + 10 + 312 = 882 sec, Average = 270 + 140 + 220 + 15 + 351 = 996 sec, Recreational = 300 + 160 + 250 + 20 + 390 = 1120 sec. Extended range for beginners accounts for longer rowing splits, more frequent breaks in DUs, and slower sit-up pace.

Modality Profile

Row is monostructural cardio (M), while Double-Under and Sit-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, this gives approximately 67% G and 33% M.