Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with a challenging core/stability movement. The 500m rows provide natural rest between barbell rollout sets, preventing excessive fatigue accumulation. While rollouts are technically demanding and will challenge most athletes' core strength, the low volume (10 reps) and built-in recovery from rowing keeps this manageable for average CrossFitters. Total time around 12-15 minutes with good work-to-rest balance.

Benchmark Times for 30:01 - 50:00

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Barbell roll outs will heavily tax core and shoulder stamina, especially as grip and trunk stability deteriorate across rounds.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between efforts.
• Flexibility (6/10): Roll outs demand significant shoulder and thoracic spine mobility, plus hip flexion range of motion for proper execution.
• Strength (4/10): Roll outs require moderate isometric strength through the core and shoulders, while rowing demands some pulling strength.
• Speed (4/10): Moderate pacing required to maintain rowing splits and transition efficiently between movements across three rounds.
• Power (3/10): Rowing has some power component in the drive phase, but roll outs are primarily slow, controlled movements.

Movements

• Barbell Roll-Out
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m row + 10 barbell roll outs. Breaking down movement by movement: 500m Row: Fresh state 85-120 sec for recreational to elite. Barbell Roll Outs: Approximately 3-4 sec per rep when fresh, so 10 reps = 30-40 sec. Round 1 (fresh): Row 85-120 sec + Roll outs 30-40 sec + transition 5-10 sec = 120-170 sec total. Round 2 (1.1x fatigue): Row 94-132 sec + Roll outs 33-44 sec + transition 5-10 sec = 132-186 sec total. Round 3 (1.2x fatigue): Row 102-144 sec + Roll outs 36-48 sec + transition 5-10 sec = 143-202 sec total. Total workout time: Elite (L10): 120+132+143 = 395 sec, rounded to 300 sec accounting for superior pacing. Advanced (L5): 145+159+173 = 477 sec, rounded to 450 sec. Recreational (L1): 170+186+202 = 558 sec, extended to 720 sec accounting for longer rest periods and technique breakdown. This workout is similar to a medium-duration mixed modal workout combining cardio and core strength. The rowing provides the primary cardiovascular challenge while barbell roll outs add core fatigue that will compound across rounds. No direct anchor match, but the total volume and time domain suggests 5-12 minute range for most athletes. Final targets: L10: 300 sec (5:00), L5: 450 sec (7:30), L1: 720 sec (12:00).

Modality Profile

Row is monostructural cardio (M), Barbell Roll-Out uses external load making it weightlifting (W). Two modalities split 50/50.