Workout Description

Why This Workout Is Medium

While each individual round is manageable (500m row + 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 caps create 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 power; 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 of 500m row + max air squats to medicine ball in 3 minutes, 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: Elite 85-90 sec, Intermediate 100-110 sec, Recreational 115-125 sec - Remaining time for air squats: Elite 90-95 sec, Intermediate 70-80 sec, Recreational 55-65 sec - Air squat rate: Elite 1.2-1.5 sec/rep, Intermediate 1.5-2 sec/rep, Recreational 2-2.5 sec/rep Round-by-round air squat capacity: Elite athlete (L9-L10): Rounds 1-3: 65-75 squats/round, Rounds 4-5: 55-65 squats/round (fatigue 1.1x), Rounds 6-7: 45-55 squats/round (fatigue 1.3x). Total: ~420-450 reps Intermediate athlete (L5): Rounds 1-3: 40-45 squats/round, Rounds 4-5: 35-40 squats/round, Rounds 6-7: 25-30 squats/round. Total: ~280-320 reps Recreational athlete (L1-L2): Rounds 1-3: 25-30 squats/round, Rounds 4-5: 20-25 squats/round, Rounds 6-7: 15-20 squats/round. Total: ~140-180 reps No direct anchor match exists, but this follows similar patterns to high-volume bodyweight work like Angie or Cindy. The 1-minute rest periods help maintain output but don't fully restore capacity due to accumulated lactate from rowing. Final targets: L10: 450+ reps, L5: 280-315 reps, L1: 140-175 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.