Workout Description

Why This Workout Is Medium

This workout combines moderate aerobic demand with manageable strength requirements. The 7.5K row (approximately 25-30 minutes) creates steady cardiovascular stress, while 5 push-ups every minute provides brief muscular interruption without overwhelming fatigue. The EMOM structure allows 45-50 seconds recovery between push-up sets, preventing significant accumulation. Most average CrossFitters can maintain the pace throughout, though the duration creates moderate overall challenge.

Benchmark Times for WOD

• Elite: <21:00
• Advanced: 24:00-27:00
• Intermediate: 30:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 7.5K row is a substantial aerobic challenge requiring sustained cardiovascular output over 25-30 minutes of continuous work.
• Stamina (7/10): The rowing distance demands significant muscular endurance in legs, back, and core, while EMOM push-ups add upper body stamina requirements.
• Flexibility (3/10): Rowing requires hip hinge mobility and shoulder flexibility, while push-ups need basic shoulder and thoracic spine range of motion.
• Speed (3/10): Moderate pacing strategy needed to maintain consistent rowing splits while managing fatigue from regular push-up interruptions every minute.
• Strength (2/10): Minimal strength demands with bodyweight push-ups and rowing at sustainable pace rather than maximal force production.
• Power (1/10): Very low power demand as the focus is on sustainable pacing rather than explosive movements or high-intensity intervals.

Movements

• Row
• Push-Up

Benchmark Notes

This workout combines a 7.5K row with EMOM push-ups, creating a unique endurance challenge with strength interruptions. Breaking down the components: 7.5K Row Base Time: Using classic rowing benchmarks, a 2K row takes L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. For 7.5K (3.75x distance), scaling proportionally: L10: 1350-1463 sec, L5: 1575-1688 sec, L1: 1913-2025 sec. However, this assumes continuous rowing. EMOM Push-Up Interruptions: Every minute on the minute, athletes must stop rowing and perform 5 push-ups. For a 7.5K row taking 21-45 minutes, this means 21-45 interruptions. Each interruption costs: transition off rower (2-3 sec), 5 push-ups (5-8 sec depending on fatigue), transition back (2-3 sec), plus rowing rhythm reset (3-5 sec). Total per interruption: 12-19 seconds. Fatigue Impact: The constant interruptions prevent athletes from finding rowing rhythm and accumulate upper body fatigue. Push-ups become progressively harder as shoulders fatigue from rowing. By minute 20+, push-ups may take 10-12 seconds instead of 5-6. Total Time Calculation: Base 7.5K row time + (number of minutes × interruption cost) + fatigue penalty. For elite athletes: ~22 minutes base + (22 × 15 sec) + 2 min fatigue = ~1260 sec. For recreational: ~34 minutes base + (34 × 18 sec) + 8 min fatigue = ~2700 sec. This workout has no direct anchor match, but the endurance nature with skill interruptions is similar to longer benchmark workouts like Murph or Kelly in terms of sustained effort with movement variety. The 7.5K distance makes this a significant aerobic challenge, while the push-ups add upper body endurance demands. Final targets - L10: 1260 sec (21:00), L5: 1980 sec (33:00), L1: 2700 sec (45:00).

Modality Profile

Two movements: Row (monostructural cardio) and Push-Up (bodyweight gymnastics). Equal 50/50 split between M and G modalities.