Workout Description

Why This Workout Is Hard

This workout demands 25 minutes of continuous aerobic work across three different machines with no programmed rest. While individual movements are simple, the sheer volume (10,000m total distance) and machine transitions create significant cardiovascular and muscular endurance demands. The combination of different movement patterns (bike, ski, row) prevents adaptation and maintains high metabolic stress throughout, making this challenging for average CrossFitters.

Benchmark Times for 10k Erg

• 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:

• Endurance (10/10): This workout is pure cardiovascular endurance with 10,000 meters total across three different modalities, demanding sustained aerobic output for 25-35 minutes.
• Stamina (8/10): High volume of continuous movement across multiple muscle groups will test muscular endurance, particularly in legs, core, and upper body pulling.
• Speed (4/10): Pacing strategy crucial across 5 rounds and transitions between machines, but not sprint-focused due to high volume demands.
• Flexibility (3/10): Moderate mobility requirements for proper positioning on bike, ski erg, and rower, plus hip flexion demands from rowing stroke.
• Power (2/10): Limited power component as the focus is sustained output rather than explosive efforts, though some power in rowing drive phase.
• Strength (1/10): Minimal strength demands as all three modalities are primarily cardiovascular with light resistance from the machines themselves.

Movements

• Air Bike
• Ski Erg
• Row

Scaling Options

Reduce distances to 800m bike/400m ski/400m row, or complete 3-4 rounds instead of 5. Beginners can do 600m bike/300m ski/300m row for 3 rounds. Allow 2-3 minutes rest between rounds if continuous work isn't sustainable.

Scaling Explanation

Scale if athlete cannot maintain aerobic base for 25+ minutes or has limited experience with any machine. Priority is maintaining steady effort throughout rather than hitting exact distances. Target 20-30 minutes total work time depending on fitness level.

Intended Stimulus

Long aerobic capacity workout targeting 25-35 minutes in the oxidative energy system. Develops cardiovascular endurance, mental toughness, and ability to maintain steady power output across different modalities. Tests pacing discipline and aerobic efficiency.

Coach Insight

Pace conservatively on round 1 - aim for 70-75% effort to establish rhythm. Transition quickly between machines (under 30 seconds). Maintain consistent damper settings throughout (bike 8-10, ski 6-8, row 6-8). Focus on smooth, efficient technique rather than power. Expect heart rate to climb steadily - rounds 3-4 will be the hardest mentally. Break if needed but keep moving.

Benchmark Notes

This workout consists of 5 rounds of 1000m bike erg + 500m ski erg + 500m row erg, totaling 10km of monostructural work across three different machines. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 1000m Bike Erg: 120-180 sec (elite to recreational) - 500m Ski Erg: 90-135 sec (elite to recreational) - 500m Row Erg: 85-120 sec (elite to recreational) Total per round (fresh): 295-435 sec Fatigue and Transition Considerations: - Round 1: Fresh state, minimal transitions between ergs (3-5 sec each) - Round 2: 1.1x multiplier as athletes settle into rhythm - Round 3: 1.15x multiplier as cumulative fatigue builds - Round 4: 1.25x multiplier as grip and cardiovascular fatigue compound - Round 5: 1.35x multiplier as athletes push through significant fatigue Transition times between ergs: Elite 3-5 sec, Intermediate 5-8 sec, Recreational 8-12 sec per transition (2 transitions per round = 6-24 sec total per round) Round-by-Round Breakdown (Elite Level): - Round 1: 295 sec + 10 sec transitions = 305 sec - Round 2: 295 × 1.1 + 10 = 335 sec - Round 3: 295 × 1.15 + 10 = 349 sec - Round 4: 295 × 1.25 + 10 = 379 sec - Round 5: 295 × 1.35 + 10 = 408 sec Total Elite: ~1776 sec (29:36) This workout is most similar to endurance benchmarks like longer rowing pieces or Helen (which includes 400m runs). The closest anchor is the 2K row at 360-390 sec for elite, but this workout is 5x longer with equipment changes, so I'm scaling proportionally to 1800+ seconds for elite performance. The high volume of monostructural work with minimal skill requirements means the spread between levels is relatively tight (8-12% between adjacent levels), similar to other cardio-dominant workouts. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00)

Modality Profile

All three movements (Bike, Ski Erg, Row) are monostructural cardio exercises, making this 100% monostructural with no gymnastics or weightlifting components.