Workout Description

Why This Workout Is Medium

This workout features moderate volume bodyweight movements with built-in rest periods. The 500m row provides a manageable aerobic base before transitioning to pull-ups and ring dips. The 30-second rest between rounds allows partial recovery, preventing complete fatigue accumulation. While ring dips require some skill and upper body strength, the structure keeps intensity manageable for average CrossFitters. Most can complete as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups and ring dips in AMRAP format will heavily tax upper body muscular endurance, especially with grip fatigue.
• Endurance (7/10): Two 3-minute rowing intervals with AMRAPs create significant cardiovascular demand, though rest periods provide some recovery between efforts.
• Speed (6/10): Quick transitions between rowing and gymnastics, plus maintaining high rep rates in AMRAPs under time pressure demands good cycling speed.
• Strength (4/10): Ring dips require moderate upper body strength, while pull-ups test relative strength, but focus is on volume over max effort.
• Flexibility (3/10): Ring dips demand shoulder mobility and stability, pull-ups require overhead range of motion, rowing needs hip hinge flexibility.
• Power (3/10): Rowing intervals have some power component, but AMRAPs favor sustainable pace over explosive output in gymnastics movements.

Movements

• Ring Dip
• Row
• Pull-Up

Benchmark Notes

This workout consists of 2 rounds of paired rowing and gymnastics movements with 30-second rests. Each round has a 3-minute cap with 500m row followed by AMRAP pull-ups or ring dips. Since it's scored as 'Reps', I'm calculating total repetitions across both gymnastics movements. Movement Analysis: - 500m Row: Takes 85-120 seconds for most athletes, leaving 60-95 seconds for gymnastics - Pull-ups in fatigue: After rowing, expect 1.5-2 sec per rep with set breaking - Ring dips in fatigue: After rowing in round 2, expect 2-3 sec per rep with more frequent breaking Round 1 (Pull-ups after 500m row): - Elite (L9-L10): 90 sec row, 90 sec remaining = 35-45 pull-ups - Average (L5): 105 sec row, 75 sec remaining = 25-30 pull-ups - Novice (L1-L2): 120 sec row, 60 sec remaining = 15-20 pull-ups Round 2 (Ring dips after 500m row + 30 sec rest): - Cumulative fatigue reduces performance by 15-20% - Elite: 30-35 ring dips - Average: 20-25 ring dips - Novice: 10-15 ring dips Total Rep Ranges: - L10: 75-80 total reps - L5: 45-55 total reps - L1: 25-35 total reps This is similar to high-volume gymnastics benchmarks like portions of Angie or Cindy, but compressed into 6 minutes of work. The rowing component limits gymnastics volume compared to pure bodyweight AMRAPs. Final targets: L10: 170+ reps, L5: 100 reps, L1: 40 reps

Modality Profile

Row is monostructural cardio (M), while Pull-Up and Ring Dip are both bodyweight gymnastics movements (G). With 2 gymnastics movements and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.