Workout Description

Why This Workout Is Medium

This is a single-modality endurance piece with moderate distance. The 2100m run or 2K row will take most athletes 8-12 minutes of steady aerobic work. While the distance creates some fatigue accumulation, there are no complex movements, heavy loads, or skill requirements. The self-paced nature allows athletes to manage their effort. Most CrossFitters can complete this as prescribed, making it a solid medium-intensity cardiovascular challenge.

Benchmark Times for Run or Row?

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

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Pure cardiovascular test requiring sustained aerobic output over 7-10 minutes with minimal recovery, maximally challenging the heart and lungs.
• Stamina (7/10): Sustained muscular output required for continuous running or rowing motion, though less muscular endurance demand than high-rep bodyweight movements.
• Speed (6/10): Pacing strategy crucial for optimal time; too fast early leads to significant slowdown in final portion.
• Flexibility (2/10): Basic hip and ankle mobility for running stride or shoulder and hip flexibility for rowing stroke.
• Power (2/10): Some explosive component in running stride or rowing drive, but primarily sustained moderate-intensity effort rather than explosive bursts.
• Strength (1/10): Minimal strength requirement beyond basic bodyweight support for running or light resistance from rowing machine.

Movements

• Run
• Row

Benchmark Notes

This workout is a simple monostructural endurance test offering two equivalent options: 2100m run or 2K row. I'll use the classic 2K row anchor as the primary reference since it's a well-established benchmark. The 2K row anchor shows: L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. For the 2100m run option, this distance is slightly longer than a standard mile (1609m) but shorter than common 5K benchmarks. A 2100m run should take roughly similar time to a 2K row for most athletes, as both are pure aerobic capacity tests lasting 6-12 minutes. The run may be 10-20 seconds faster for running specialists, while the row may favor those with better rowing technique, but overall the times should be very comparable. Since this is a single-modality endurance test with no transitions, fatigue multipliers, or set breaks, the calculation is straightforward. I'm anchoring to the 2K row benchmarks and extending the range slightly to account for the broader skill variance in running vs rowing technique. Final targets - L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec (extended to 720 sec to account for true beginners who may walk portions).

Modality Profile

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