Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable movements and built-in recovery. The 30-second row provides active recovery between rounds, while the 5-minute AMRAPs allow athletes to pace themselves. Ring dips may be limiting for some, but the rep scheme (3-5-7) keeps volume reasonable. The 5-round structure creates fatigue accumulation, but the work-to-rest ratio and movement selection keep it accessible for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of ring dips, pull-ups, and kettlebell swings across multiple rounds will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Continuous rowing and bodyweight movements over 5 rounds with minimal rest creates significant cardiovascular demand and aerobic system stress.
• Speed (6/10): Fast transitions between rowing and bodyweight circuit, plus quick cycling through the triplet to maximize rounds completed.
• Power (5/10): Kettlebell swings are explosive hip extension movements, while rowing has power components, but other movements are more strength-endurance focused.
• Strength (4/10): Moderate strength demands from ring dips, pull-ups, and 53/35lb kettlebell swings, but not maximal loading.
• Flexibility (3/10): Ring dips require shoulder mobility, pull-ups need overhead range, and kettlebell swings demand hip hinge flexibility.

Movements

• Kettlebell Swing
• Ring Dip
• Row
• Pull-Up

Benchmark Notes

This workout consists of 5 rounds alternating between 3-minute rowing AMRAPs and 5-minute gymnastics AMRAPs. Let me break this down movement by movement: Rowing Calories (3 minutes per round, 5 rounds = 15 minutes total): - Elite rowers can sustain 18-22 cal/min for extended periods - Advanced: 15-18 cal/min - Intermediate: 12-15 cal/min - Beginner: 8-12 cal/min - Per 3-minute segment: Elite 54-66 cal, Advanced 45-54 cal, Intermediate 36-45 cal, Beginner 24-36 cal - Over 5 rounds with fatigue: Elite 250-300 cal total, Advanced 200-250 cal, Intermediate 150-200 cal, Beginner 100-150 cal Gymnastics Circuit (5 minutes per round, 5 rounds = 25 minutes total): Each round: 3 Ring Dips + 5 Pull-Ups + 7 KB Swings (53/35) = 15 reps per round - Fresh cycle time: Ring dips (2-3 sec each) + Pull-ups (1.5-2 sec each) + KB swings (1.5-2 sec each) = ~20-25 seconds per cycle - Elite athletes: 12-15 cycles per 5-minute round = 180-225 reps per round - Advanced: 8-12 cycles = 120-180 reps per round - Intermediate: 6-8 cycles = 90-120 reps per round - Beginner: 4-6 cycles = 60-90 reps per round Fatigue considerations across 5 rounds: - Rounds 1-2: Full capacity - Rounds 3-4: 10-15% decline - Round 5: 20-25% decline - Grip fatigue from rowing will significantly impact ring dips and pull-ups Total Rep Calculation: Rowing calories + Gymnastics reps - L10 (Elite): 280 cal + 800 gymnastics reps = ~420 total reps - L5 (Average): 175 cal + 450 gymnastics reps = ~300 total reps - L1 (Beginner): 120 cal + 300 gymnastics reps = ~180 total reps This workout is similar to a high-volume mixed modal endurance test. The combination of sustained rowing with grip-intensive gymnastics creates significant interference patterns. The 40-minute total working time puts this in the long endurance category. Final targets: L10: ~420 reps, L5: ~300 reps, L1: ~180 reps

Modality Profile

4 movements total: Row (M), Ring Dip (G), Pull-Up (G), Kettlebell Swing (W). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)