Workout Description

Why This Workout Is Medium

While covering 2 miles of running plus 4K rowing creates substantial volume, the partner format significantly reduces individual workload and provides natural recovery. Each athlete runs ~2 miles and rows ~2K, with built-in rest during partner's work. The movements are fundamental with no technical complexity or heavy loading. Most average CrossFitters can complete this steady-state aerobic challenge without scaling, though it will take 25-35 minutes.

Benchmark Times for WOD

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 26:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two miles of running plus 4K rowing creates massive cardiovascular demand, testing pure aerobic capacity over extended duration.
• Stamina (8/10): Sustained muscular endurance through continuous locomotion - legs for running, pulling muscles for rowing without meaningful rest periods.
• Speed (4/10): Pacing strategy critical across three long segments, but not about quick transitions or sprint cycling between movements.
• Flexibility (3/10): Basic hip, ankle mobility for running mechanics and shoulder/hip flexibility for rowing stroke, but not extreme ranges.
• Strength (2/10): Minimal strength demand as movements are bodyweight running and light rowing resistance focused on endurance output.
• Power (2/10): Primarily steady-state efforts with minimal explosive demands, though some power in rowing catch and drive phases.

Movements

• Run
• Row

Benchmark Notes

Jerry partner workout breakdown: 1 mile run together (6-8 min), 4K row split (8-12 min total for team), 1 mile run together (6-8 min). First mile run: Elite teams 360 sec, recreational 480 sec. 4K row split means 2K each - elite rowers 420 sec each (7 min team total), recreational 540 sec each (9 min team total). Transition time between movements: 30-60 sec total. Final mile run: Similar to first but with accumulated fatigue, add 10-15% time penalty. Elite total: 6+7+7+1min transitions = 21 min (1260 sec). Recreational total: 8+9+9+1min transitions = 27 min (1620 sec). Applied fatigue multiplier of 1.1-1.15x for final run due to prior cardio volume. Partner coordination adds 5-10% time for pacing adjustments.

Modality Profile

Both Run and Row are monostructural cardio movements, resulting in 100% monostructural modality