Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume (2100m total) with light-moderate kettlebell work and basic bodyweight movements. The 700m distances allow some recovery between stations, preventing excessive fatigue accumulation. KB swings at 53/35 are manageable for most athletes, and sit-ups provide active recovery. The structure creates steady work without overwhelming any single energy system, making it accessible to average CrossFitters while still providing a solid challenge.

Benchmark Times for Run and Row (:20 - :50)

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of 700m runs and rows creates significant cardiovascular demand, testing aerobic capacity across multiple modalities with minimal rest.
• Stamina (7/10): High volume of kettlebell swings and sit-ups combined with sustained cardio efforts challenges muscular endurance throughout the workout.
• Power (6/10): Kettlebell swings are explosive hip extension movements requiring power generation, though tempered by high volume fatigue.
• Speed (5/10): Transitions between modalities and maintaining pace across cardio segments important, but not sprint-focused cycling.
• Strength (4/10): Moderate kettlebell weight requires decent strength for hip hinge pattern, but not maximal strength demands.
• Flexibility (3/10): Hip hinge for swings and spinal flexion for sit-ups require moderate mobility, plus running and rowing mechanics.

Movements

• Kettlebell Swing
• Sit-Up
• Run
• Row

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) but with longer runs (700m vs 400m), same KB swings (30 vs 21), rowing instead of pull-ups, and sit-ups. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 700m run takes 105-150 sec (vs 75-120 for 400m), 30 KB swings at 53/35 take 45-75 sec (vs 32-63 for 21 reps), 700m row takes 135-189 sec (similar difficulty to 12 pull-ups at 12-30 sec), 30 sit-ups take 30-45 sec. Fresh round total: 315-459 sec. With 3 rounds, fatigue multipliers (1.0x, 1.1x, 1.2x), and transitions (15-30 sec total), the workout scales to approximately 1.85x Helen's duration due to the longer cardio segments. This gives us: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00). The longer runs and rows significantly increase the aerobic demand compared to Helen's shorter, more anaerobic format.

Modality Profile

4 movements total: Run and Row are monostructural (50%), Sit-Up is gymnastics (25%), Kettlebell Swing is weightlifting (25%)