Workout Description

Why This Workout Is Medium

This workout features moderate volume cardio intervals with generous rest periods. The 30-second bike and single-under intervals are manageable, while 4-minute row segments allow for sustainable pacing. The 1-minute rest between major pieces provides adequate recovery. While cumulative fatigue builds across 4 rounds, the movements don't interfere with each other and the time domains prevent athletes from redlining. Most CrossFitters can complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High cardiovascular demand from continuous bike and row intervals with minimal rest, testing aerobic capacity across multiple modalities.
• Stamina (7/10): Sustained high-intensity efforts on bike and rower will challenge muscular endurance, particularly grip and posterior chain stamina.
• Speed (6/10): Fast transition times between stations and maintaining high cycling rates on machines critical for maximizing calorie output per interval.
• Power (4/10): Moderate power output required for max calorie efforts on bike and rower, with explosive hip drive and cycling speed.
• Flexibility (2/10): Basic mobility needed for bike positioning, rowing mechanics, and single under rope clearance with standard range of motion.
• Strength (1/10): Minimal strength demand using bodyweight and cardio equipment with no external loading or maximal force requirements.

Movements

• Single Under
• Air Bike
• Row

Scaling Options

Reduce time caps to 20 seconds for sprints and 3 minutes for longer intervals if unable to maintain intensity. Replace single unders with regular jump rope or step-ups if coordination fails. Use assault bike instead of rower if back issues present. For deconditioned athletes, add 30 seconds to rest periods between intervals.

Scaling Explanation

Scale if you cannot maintain movement for the full time cap or if form breaks down significantly. Priority is maintaining high intensity during work periods rather than completing full duration. Athletes should feel challenged but not completely depleted after each interval. If taking longer than 2 minutes to recover heart rate between rounds, extend rest periods.

Intended Stimulus

High-intensity interval training with glycolytic focus. Alternates between short explosive efforts (30-second sprints) and longer aerobic power intervals (4-minute sustained efforts). Tests ability to maintain power output across different time domains while managing lactate accumulation and recovery.

Coach Insight

For 30-second caps: Go all-out from the start - treat these as true sprints with no pacing strategy. On bike, maintain high RPM with moderate resistance. For single unders, aim for 100+ reps by staying light on feet with quick wrist snaps. For 4-minute caps: Start at 80% effort and gradually build - don't redline in first minute. Focus on consistent stroke rate on rower (24-26 SPM). Use the rest periods fully to bring heart rate down and prepare mentally for next interval.

Benchmark Notes

This workout consists of 4 rounds of alternating bike/row intervals with single unders. Each round: 30s bike + 4min row + 30s single unders + 4min row. Total active time: 36 minutes (4.5 min per round x 4 rounds). Bike calories: 30 seconds typically yields 8-12 cals for average athletes, 15+ for elite. Row calories: 4 minutes yields 45-65 cals average, 75+ elite. Single unders: 30 seconds yields 40-60 for average, 70+ elite. Per round totals: Average athlete ~110-140 cals, Elite ~170+ cals. Fatigue progression: Round 1 (1.0x), Round 2 (1.05x), Round 3 (1.15x), Round 4 (1.25x). Applied fatigue reduces later rounds by 5-25%. Final calculation: L1=130 (beginner), L5=215 (median), L9=295 (elite athlete maintaining high power output across all intervals).

Modality Profile

Two monostructural movements (Bike, Row) and one gymnastics movement (Single Under). With 2 out of 3 movements being monostructural cardio, M gets 67%, G gets 33%, and W gets 0%.