Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume with a skill-based movement in a manageable format. The 700m runs are substantial but not excessive, while 200 double-unders requires coordination but allows natural breaking. The row provides active recovery after the jump rope. Total time around 12-15 minutes creates good intensity without overwhelming fatigue accumulation. Most average CrossFitters can complete as prescribed with strategic pacing.

Benchmark Times for The 3

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 700m runs plus rowing create significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Stamina (7/10): 200 double unders require sustained coordination and muscular endurance, especially when fatigued from running.
• Speed (6/10): Fast transitions between modalities and maintaining pace on double unders under fatigue are crucial for time.
• Power (4/10): Double unders demand explosive calf contractions and coordination, though not maximal power output.
• Flexibility (3/10): Double unders require ankle mobility and coordination; running and rowing need basic range of motion.
• Strength (1/10): Minimal strength demand as all movements are bodyweight or light resistance cardio-based activities.

Movements

• Run
• Row
• Double-Under

Benchmark Notes

This workout consists of 700m run + 200 double-unders + 700m row for time. Breaking down each component: 700m run takes approximately 2:30-4:00 for most athletes (150-240 sec), 200 double-unders typically take 1:30-3:00 (90-180 sec), and 700m row takes approximately 2:30-3:30 (150-210 sec). Adding transition times of 5-10 seconds between movements. Fresh state totals: Run 150-240s + DU 90-180s + Row 150-210s + transitions 10-20s = 400-650 seconds base range. However, fatigue significantly impacts the latter movements. Double-unders after running become much more challenging due to elevated heart rate and coordination issues, adding 20-30% time penalty. The row after both run and double-unders faces substantial fatigue, adding another 15-25% penalty. This workout is most similar to Helen benchmark (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10: 450-510s, L5: 630-690s, L1: 900-1080s. However, this workout is shorter distance running (1400m vs 1200m in Helen) but has the coordination challenge of double-unders mid-workout and rowing under fatigue. The double-unders create a significant bottleneck for most athletes. Adjusting from Helen anchor: Elite athletes (L10) should complete in 5:00-5:30 (300-330s), intermediate (L5) in 7:00-8:00 (420-480s), and beginners (L1) in 11:00-12:00 (660-720s). Final targets: L10: 300-330s, L5: 420-480s, L1: 660-720s.

Modality Profile

Run and Row are monostructural cardio movements (67%), Double-Under is a gymnastics bodyweight coordination skill (33%), no weightlifting movements present