Workout Description

Why This Workout Is Medium

While each individual round is manageable (500m row plus air squats in 3 minutes), the 7-round structure with only 1-minute rest creates moderate cumulative fatigue. The row will elevate heart rate significantly, making the air squats more challenging as rounds progress. However, the movements are fundamental, loads are bodyweight only, and the rest periods allow partial recovery. Most average CrossFitters can complete this as prescribed with steady pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven rounds of 3-minute intervals with rowing and air squats creates significant cardiovascular demand, testing aerobic capacity across multiple efforts.
• Stamina (7/10): High-volume air squats to medicine ball combined with 500m rows will challenge muscular endurance, especially in legs and posterior chain.
• Speed (6/10): Three-minute time cap creates urgency for fast transitions and quick cycling between rowing and air squats to maximize volume.
• Power (5/10): Rowing stroke requires explosive hip drive and leg extension; air squats can be performed with some explosive intent.
• Flexibility (4/10): Air squats to medicine ball require good hip and ankle mobility; rowing demands thoracic extension and hip hinge flexibility.
• Strength (3/10): Primarily bodyweight air squats with minimal external load from medicine ball target; rowing provides moderate resistance but not maximal strength.

Movements

• Air Squat
• Row

Benchmark Notes

This workout consists of 7 rounds with a 3-minute cap per round, where athletes row 500m then perform max air squats to a medicine ball, with 1-minute rest between rounds. Since it's scored as 'Reps', we're tracking total air squats completed across all 7 rounds. Movement breakdown per round: - 500m Row: Takes 85-120 seconds for recreational to elite athletes - Remaining time for air squats: 60-95 seconds available - Air squat pace: 1-1.5 seconds per rep when fresh, degrading with fatigue Round-by-round analysis: Rounds 1-2 (fresh): 500m row in 90-110 sec, leaving 70-90 sec for squats = 50-70 squats per round Rounds 3-4 (moderate fatigue): Row slows to 95-115 sec, squat pace degrades 10-20%, leaving 65-85 sec = 40-55 squats per round Rounds 5-6 (high fatigue): Row slows to 100-120 sec, squat pace degrades 20-30%, leaving 60-80 sec = 30-45 squats per round Round 7 (peak fatigue): Row at 105-125 sec, squat pace degrades 30-40%, leaving 55-75 sec = 25-40 squats per round Total rep calculation: - Elite (L9-L10): 70+65+55+50+45+40+35 = 360-420 reps - Advanced (L7-L8): 60+55+50+45+40+35+30 = 315-385 reps - Intermediate (L5-L6): 55+50+45+40+35+30+25 = 280-315 reps - Recreational (L2-L4): 50+45+40+35+30+25+20 = 175-245 reps - Beginner (L1): 40+35+30+25+20+15+15 = 140-180 reps The 1-minute rest between rounds allows partial recovery but cumulative fatigue still builds significantly over 7 rounds. The 3-minute cap creates urgency on the row to maximize squat time. Final targets: L10: ~420 reps, L5: ~280 reps, L1: ~140 reps

Modality Profile

Row is monostructural cardio (M) and Air Squat is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between M and G.