Workout Description

Why This Workout Is Medium

This is a single-modality endurance piece with moderate distance. The 2100m run or 2K row will take most athletes 8-12 minutes of steady aerobic work. While the distance creates some fatigue accumulation, there are no complex movements, heavy loads, or skill requirements. The self-paced nature allows athletes to manage their effort. Most CrossFitters can complete this as prescribed, making it a solid medium-difficulty cardiovascular challenge.

Benchmark Times for Run or Row?

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 7:30-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Pure cardiovascular test requiring sustained aerobic output over 6-10 minutes with minimal recovery, maximally challenging the heart and lungs.
• Stamina (7/10): Running or rowing for this duration will significantly challenge muscular endurance in legs, core, and potentially upper body for rowing.
• Speed (6/10): Pacing strategy crucial for maintaining optimal speed throughout without burning out early in this time-based effort.
• Flexibility (2/10): Basic range of motion required for running stride or rowing stroke, but no extreme mobility demands.
• Power (2/10): Some explosive component in running stride or rowing stroke, but sustained pace takes precedence over explosive output.
• Strength (1/10): Minimal strength demand as both movements rely primarily on bodyweight and light resistance rather than maximal force production.

Movements

• Run
• Row

Benchmark Notes

This workout is a simple monostructural cardio piece offering a choice between a 2100m run or 2K row. I'll analyze both options and use the 2K row as the primary anchor since it matches exactly with our benchmark data. For the 2K row anchor: L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. The 2100m run is slightly longer than a standard mile (1609m), so I expect times to be proportionally longer than mile run benchmarks. Mile run anchor shows L10: 270-300 sec, L5: 390-420 sec, L1: 600-720 sec. For 2100m (30% longer than mile), I'd expect roughly 30% longer times: L10: 350-390 sec, L5: 507-546 sec, L1: 780-936 sec. However, the 2K row option provides a more controlled, consistent benchmark. Most athletes will choose based on their strengths, but the row typically produces more predictable times. Using the 2K row anchor as primary guidance: L10: 360-390 sec (elite rowers), L5: 420-450 sec (average CrossFitters), L1: 510-540 sec (beginners). I'll extend L1 slightly to 720 sec to account for very novice athletes who might struggle significantly with either option. The progression follows a logical distribution with smaller gaps at elite levels and larger gaps at beginner levels, typical for endurance-based workouts. Final targets - L10: 360 sec, L5: 450 sec, L1: 720 sec.

Modality Profile

Both Run and Row are monostructural cardio movements, resulting in 100% monostructural modality