Workout Description

Why This Workout Is Medium

While 7K meters is substantial volume, the partner format provides built-in 1:1 work-to-rest ratio. Each athlete works ~30-40 seconds then rests a full minute. The 3 burpees are minimal and don't significantly interfere with rowing. This becomes a moderate aerobic challenge rather than high-intensity suffering. Most athletes can maintain steady pace throughout, making it manageable despite the distance.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Accumulating 7K meters of rowing with minimal rest creates significant cardiovascular demand, testing aerobic capacity over an extended duration.
• Stamina (7/10): High volume rowing combined with burpees challenges muscular endurance in legs, back, and shoulders throughout the lengthy workout.
• Speed (6/10): EMOM format demands quick burpee completion to maximize rowing meters; transition speed and stroke rate affect total distance accumulated.
• Power (4/10): Burpees require explosive hip extension and jump; rowing stroke has power component, but sustained output reduces peak power focus.
• Flexibility (3/10): Burpees require hip flexion and overhead reach; rowing demands hip hinge and shoulder mobility for proper stroke mechanics.
• Strength (2/10): Primarily bodyweight movements with rowing resistance; minimal maximal strength demands beyond maintaining rowing power output.

Movements

• Burpee
• Row

Benchmark Notes

This is a partner workout where teams accumulate 7,000 meters on the rower while alternating every minute with 3 burpees over the rower. Each partner works for 1 minute (3 burpees + max row), then rests 1 minute. Analysis: 3 burpees over rower take approximately 12-15 seconds for elite athletes, 15-20 seconds for intermediate, and 20-25 seconds for beginners. This leaves 45-48 seconds, 40-45 seconds, and 35-40 seconds respectively for rowing each minute. Elite rowers can maintain 350-400m/min pace with this setup, intermediate 280-320m/min, beginners 200-250m/min. With 7,000m target: Elite teams need ~18-20 minutes (720-800 seconds), intermediate teams need ~22-25 minutes (1320-1500 seconds), beginners need ~28-35 minutes (1680-2100 seconds). The workout is similar to a sustained aerobic effort with brief high-intensity intervals. Fatigue accumulates gradually due to the alternating rest pattern, but burpees over rower become more taxing as the workout progresses. Used classic rowing benchmarks as reference, adjusting for the burpee interference and partner format. Final targets: L10: 720-840 sec (12:00-14:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Two movements: Burpee (bodyweight gymnastics movement) and Row (cyclical cardio monostructural movement). Equal 50/50 split between Gymnastics and Monostructural with no Weightlifting component.