Workout Description

Why This Workout Is Medium

While 5K rowing and 400 sit-ups sounds daunting, the partner format provides significant built-in recovery. Athletes work only 250m at a time on the rower (roughly 1 minute) then rest while their partner works, creating a 1:1 work-to-rest ratio. Similarly, sit-ups are shared with natural breaking points. The movements don't interfere with each other, and the pacing is self-regulated. Total time will be 35-45 minutes, but the recovery makes it very manageable for average CrossFitters.

Benchmark Times for LIFE SAVER

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 200 sit-ups plus 5K rowing creates extremely high volume muscular endurance demands on core and posterior chain.
• Endurance (8/10): 5K total rowing distance creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Speed (4/10): Partner format allows brief rest periods, but maintaining consistent pace through fatigue becomes increasingly important.
• Flexibility (3/10): Rowing requires hip hinge mobility and sit-ups demand spinal flexion, but nothing extreme or limiting.
• Strength (2/10): Minimal strength requirement as rowing and sit-ups are primarily bodyweight endurance movements with low force production.
• Power (2/10): Some explosive rowing strokes possible, but the high volume nature favors steady sustainable output over power.

Movements

• Sit-Up
• Row

Benchmark Notes

This is a partner workout with 2 rounds of 2.5K row (switching every 250m) followed by 200 sit-ups (one partner working at a time). Breaking down by movement: ROW ANALYSIS: Each partner rows 1.25K per round (2.5K total). At elite level, 1.25K row takes ~225-240 sec fresh. With partner switching every 250m (10 switches per round), add transition time: 10 switches × 3-5 sec = 30-50 sec per round. Total row time per round: 270-290 sec elite, scaling to 360-420 sec recreational. SIT-UP ANALYSIS: 200 sit-ups per round with one partner working. Elite athletes can maintain 1 sit-up per second for extended periods. 200 sit-ups = 200 sec base time. Partner must rest while other works, so no direct fatigue between partners, but overall workout fatigue applies. Round 1: 200 sec, Round 2: 220 sec (10% fatigue). Total sit-up time: 420 sec elite, scaling to 600+ sec recreational. TOTAL CALCULATION: Round 1: Row 270 sec + Sit-ups 200 sec = 470 sec. Round 2: Row 290 sec + Sit-ups 220 sec = 510 sec. Elite total: ~980 sec. Adding transitions between movements and general fatigue: Elite (L9): 1080 sec, Intermediate (L5): 1560 sec, Recreational (L1): 2100 sec. This workout is most similar to longer partner workouts with mixed modalities. The volume is substantial (5K total rowing, 400 total sit-ups) but the partner format allows for built-in rest periods that prevent complete muscular failure.

Modality Profile

Row is monostructural cardio (M), Sit-Up is bodyweight gymnastics (G). Two modalities split 50/50.