Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with upper body endurance across 4 rounds. The 500m row provides brief recovery between strength elements, while ring rows at 45 degrees are more manageable than pull-ups. Push-ups will accumulate fatigue but remain doable for most athletes. The structure allows some recovery between rounds, and total time (~20-25 minutes) creates steady work without overwhelming intensity. Most average CrossFitters can complete as prescribed.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of ring rows and push-ups across four rounds will heavily tax upper body muscular endurance and grip stamina.
• Endurance (7/10): Four rounds of 500m rowing creates significant cardiovascular demand, with upper body pulling movements adding to aerobic stress throughout.
• Speed (6/10): Transitions between rowing and bodyweight movements plus maintaining pace across four rounds requires good cycling speed.
• Strength (3/10): Primarily bodyweight movements with ring rows at 45 degrees providing moderate pulling strength demand but not maximal loads.
• Flexibility (3/10): Ring rows require shoulder mobility and push-ups need adequate shoulder and thoracic extension for proper positioning.
• Power (2/10): Rowing has some power component but overall workout emphasizes sustained effort over explosive movements.

Movements

• Ring Row
• Push-Up
• Row

Benchmark Notes

This workout consists of 4 rounds of 500m row, 25 ring rows at 45-degree angle, and 25 push-ups. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - 500m Row: Fresh state 85-120 sec for elite to recreational - 25 Ring Rows (45-degree): Easier than horizontal, ~1 sec per rep fresh = 25 sec - 25 Push-ups: Standard push-ups ~1-1.5 sec per rep fresh = 25-37 sec Round-by-Round Breakdown: Round 1 (Fresh): Row 85-120s + Ring Rows 25s + Push-ups 25-37s + transitions 10-20s = 145-202s Round 2 (1.1x fatigue): Row 94-132s + Ring Rows 28s + Push-ups 28-41s + transitions = 160-221s Round 3 (1.2x fatigue): Row 102-144s + Ring Rows 30s + Push-ups 30-44s + transitions = 172-238s Round 4 (1.3x fatigue): Row 111-156s + Ring Rows 33s + Push-ups 33-48s + transitions = 187-257s Total estimated times: - Elite (L10): 145+160+172+187 = 664s ≈ 11:00-12:00 - Advanced (L8): ~14:00 - Intermediate (L5): ~20:00 - Recreational (L1): ~30:00 This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but with an extra round and different movement pattern. Helen benchmarks: L10 450-510s, L5 630-690s, L1 900-1080s. Our workout has 33% more volume (4 vs 3 rounds) and includes more upper body endurance work, so I'm scaling Helen upward by approximately 40-60%. Final benchmarks: L10 (Elite): 720s (12:00) L5 (Intermediate): 1200s (20:00) L1 (Recreational): 1800s (30:00)

Modality Profile

Row (M), Ring Row (G), Push-Up (G). Two gymnastics movements and one monostructural movement, so approximately 67% Gymnastics and 33% Monostructural.