Workout Description

Why This Workout Is Medium

This workout combines moderate volume across three fundamental movements with manageable fatigue accumulation. The 1K row provides a steady aerobic base, air squats are bodyweight and recoverable, and 30 pull-ups, while challenging, is within reach for average CrossFitters. The sequential structure allows some recovery between movement patterns. Total time around 8-12 minutes creates good intensity without being overwhelming. Most athletes can complete as prescribed with strategic pacing.

Benchmark Times for Jackie Has No Problems

• 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:

• Stamina (8/10): High volume air squats and pull-ups will heavily tax muscular endurance, especially upper body pulling stamina from the 30 pull-ups.
• Endurance (7/10): The 1K row provides significant cardiovascular demand, while the bodyweight movements maintain elevated heart rate throughout the workout.
• Speed (6/10): Fast transitions between movements and maintaining pace on the rower are crucial for good times in this triplet.
• Strength (3/10): Primarily bodyweight movements with pull-ups being the most strength-demanding element, but not maximal strength focused.
• Flexibility (3/10): Pull-ups require shoulder mobility and air squats demand ankle/hip flexibility, but nothing extreme for most athletes.
• Power (2/10): Rowing has some power component, but the workout favors sustained output over explosive movements throughout.

Movements

• Air Squat
• Row
• Pull-Up

Benchmark Notes

This workout consists of 1000m row, 50 air squats, and 30 pull-ups for time. I'll use Jackie (1000m row, 50 thrusters 45/35, 30 pull-ups) as the primary anchor since it's nearly identical, with air squats being significantly easier than thrusters. Jackie benchmarks: L10 310-340 sec, L5 420-480 sec, L1 600-720 sec. Movement breakdown: 1000m row takes 195-270 sec across levels. Air squats (50 reps at 1-1.5 sec each) take 50-75 sec fresh, but after rowing fatigue adds 15-20%, so 60-90 sec total. Pull-ups (30 reps) normally take 30-60 sec, but grip fatigue from rowing adds 25-30%, making it 40-75 sec. Transitions add 6-15 sec total. Since air squats are much easier than 45/35 thrusters (which require significant overhead strength and coordination), I'm adjusting Jackie times down by approximately 10-15 sec across all levels. This gives us: L10: 300 sec (5:00), L5: 450 sec (7:30), L1: 720 sec (12:00). The progression uses standard time workout spreads of 10-15% between adjacent levels for this medium-duration workout. Final targets - L10: 300 sec, L5: 450 sec, L1: 720 sec.

Modality Profile

Row (M), Air Squat (G), Pull-Up (G). Two gymnastics movements and one monostructural movement, so 67% Gymnastics and 33% Monostructural.