Workout Description

Why This Workout Is Medium

This is purely aerobic rowing with generous rest periods matching work intervals (1:1 work-to-rest ratio). The pyramid structure allows athletes to pace appropriately, and rowing is a fundamental movement most can perform well. While the total work time is significant (14 minutes), the built-in recovery prevents severe fatigue accumulation. The limiting factor is cardiovascular capacity, not skill or strength, making it accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): This pyramid rowing workout heavily taxes the cardiovascular system with sustained efforts ranging from 30 seconds to 3 minutes, demanding excellent aerobic capacity.
• Stamina (8/10): The repeated rowing intervals with minimal rest will challenge muscular endurance in the legs, core, and pulling muscles throughout the entire session.
• Power (4/10): While rowing can be explosive, the longer intervals and pyramid structure emphasize sustained power output rather than peak explosive efforts.
• Flexibility (3/10): Rowing requires decent hip hinge mobility and thoracic extension, but the range of motion demands are moderate compared to other movements.
• Speed (3/10): The workout structure with built-in rest periods reduces the need for rapid transitions, focusing more on maintaining stroke rate consistency.
• Strength (2/10): Rowing requires moderate force production but this workout emphasizes sustained output over maximal strength, making strength demands relatively low.

Movements

• Row

Benchmark Notes

This workout is a rowing calorie pyramid: 30s-1min-2min-3min-2min-1min-30s with equal rest periods. Total work time is 12 minutes with 10.5 minutes of rest. I'll analyze this by breaking down calorie rates at different intensities and accounting for the pyramid structure. Calorie rates on the rower vary significantly by intensity and athlete level: - Elite athletes: 18-22 cal/min at moderate pace, 25-30+ cal/min at sprint pace - Advanced athletes: 15-18 cal/min moderate, 20-25 cal/min sprint - Intermediate athletes: 12-15 cal/min moderate, 16-20 cal/min sprint - Novice athletes: 8-12 cal/min moderate, 12-16 cal/min sprint For this pyramid structure, athletes will likely pace as follows: - 30s intervals: Near-maximal sprint effort - 1min intervals: High intensity but sustainable - 2min intervals: Moderate-high intensity - 3min interval: Moderate intensity (longest piece) Breaking down by interval: 30s pieces (2 total): Elite 12-15 cals each, Advanced 10-12 cals, Intermediate 8-10 cals, Novice 6-8 cals 1min pieces (2 total): Elite 20-25 cals each, Advanced 16-20 cals, Intermediate 13-16 cals, Novice 10-13 cals 2min pieces (2 total): Elite 35-40 cals each, Advanced 28-32 cals, Intermediate 22-26 cals, Novice 16-20 cals 3min piece (1 total): Elite 50-55 cals, Advanced 40-45 cals, Intermediate 30-35 cals, Novice 22-28 cals The generous rest periods (equal to work periods) allow for good recovery between efforts, so fatigue accumulation is minimal compared to continuous work. Total calorie estimates: - L10 (Elite): 280+ calories - L9: 260-280 calories - L8: 240-260 calories - L7: 220-240 calories - L6: 200-220 calories - L5 (Average): 180-200 calories - L4: 160-180 calories - L3: 140-160 calories - L2: 120-140 calories - L1 (Novice): <120 calories This workout doesn't match any specific benchmark exactly, but the calorie-based rowing format and interval structure allows for clear performance differentiation based on power output capabilities. Final targets: L10: 280+ cals, L5: 200 cals, L1: 120 cals

Modality Profile

Row is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.