Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with bodyweight movements in a manageable format. The 500m row takes 1:45-2:15 for most athletes, leaving 3+ minutes for just 3 lateral burpees - creating significant built-in recovery between rounds. While the row will elevate heart rate, the low burpee volume and ample rest time prevent serious fatigue accumulation. Most CrossFitters can complete this as prescribed without scaling.

Benchmark Times for WOD

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High cardiovascular demand from continuous rowing and burpees over 3 rounds with a 5-minute cap, requiring sustained aerobic output.
• Speed (8/10): High speed cycling requirement due to tight 5-minute cap forcing rapid transitions between rowing and burpees with minimal rest.
• Stamina (7/10): Moderate to high muscular endurance needed for repeated rowing strokes and burpee movements across multiple rounds without significant rest.
• Power (6/10): Significant explosive demand from burpee jump-overs and powerful rowing strokes, especially when trying to beat the time cap.
• Flexibility (4/10): Moderate mobility demands from rowing position, burpee bottom position, and lateral movement over the rower requiring hip and shoulder flexibility.
• Strength (3/10): Primarily bodyweight and light resistance from rowing; minimal maximal strength requirements but some pulling and pushing strength needed.

Movements

• Lateral Burpee
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m row + 3 lateral burpees over the back of the rower, with a 5-minute time cap. Movement breakdown: 500m row takes 85-120 seconds fresh, lateral burpees over rower back are similar to bar-facing burpees at 4-5 seconds each (3 reps = 12-15 seconds). Round 1 fresh: 500m row 85-120 sec + 3 burpees 12-15 sec + transition 3-5 sec = 100-140 sec. Round 2 with fatigue (1.1x multiplier): row 94-132 sec + burpees 13-17 sec + transition 3-5 sec = 110-154 sec. Round 3 with increased fatigue (1.2x multiplier): row 102-144 sec + burpees 14-18 sec + transition 3-5 sec = 119-167 sec. Total estimated range: 329-461 seconds for completion. However, the 5-minute (300 second) time cap is a critical constraint - many athletes will not finish all 3 rounds. This creates a unique scoring dynamic where elite athletes complete the workout, while others are capped. Using Helen as a reference anchor (3 rounds with cardio + bodyweight movements), Helen L10 is 450-510 seconds, but this workout is significantly shorter due to less total volume (1500m row + 9 burpees vs 1200m run + 63 KB swings + 36 pull-ups). Adjusting for the shorter volume and time cap constraint: L10 athletes finish in 270-300 seconds, L5 athletes get 2+ rounds in 360-420 seconds, L1 athletes may only complete 1-1.5 rounds in the 300-second cap but would need 600-720 seconds for full completion. Final targets - L10: 270-300 sec (complete), L5: 360-420 sec (would complete if no cap), L1: 600-720 sec (would complete if no cap).

Modality Profile

Row is monostructural cardio (M), Lateral Burpee is a bodyweight gymnastics movement (G). Two modalities present results in 50/50 split.