Workout Description

Why This Workout Is Hard

This is a pure aerobic endurance test with 49 minutes of continuous work across three demanding modalities. The 3,000m row (12+ minutes) followed immediately by 300 double-unders creates significant leg fatigue before the 3-mile run. While individual elements are manageable, the combination of high volume, no rest, and movement interference (legs throughout) creates substantial cumulative fatigue that will challenge most CrossFitters' aerobic capacity and mental toughness.

Benchmark Times for Regional: Triple 3

• Elite: <28:00
• Advanced: 31:00-34:00
• Intermediate: 37:00-41:00
• Beginner: >59:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): This is a pure cardiovascular endurance test with 49 minutes of continuous aerobic work across rowing and running with minimal rest.
• Stamina (8/10): High volume double-unders will challenge calf and shoulder stamina, while sustained rowing and running demand significant muscular endurance throughout.
• Speed (4/10): Pacing strategy is critical across three different modalities to avoid early burnout in this long-duration endurance challenge.
• Flexibility (3/10): Running requires basic hip and ankle mobility, while double-unders demand shoulder flexibility and coordination for rope clearance.
• Power (2/10): Double-unders require some explosive calf power and coordination, but the long duration shifts focus toward endurance over power output.
• Strength (1/10): Minimal strength demands with bodyweight movements and light rowing resistance; primarily tests strength endurance rather than maximal force production.

Movements

• Run
• Row
• Double-Under

Scaling Options

Reduce row to 2,000m and run to 2 miles. Scale double-unders to 600 single-unders or 150 double-under attempts. For beginners: 1,500m row, 300 single-unders, 1.5-mile run. Consider bike or ski erg if rowing causes issues.

Scaling Explanation

Scale if you cannot maintain double-unders for sets of 10+ or if your 5K run time exceeds 35 minutes. Priority is maintaining aerobic intensity throughout - better to reduce volume and keep moving than to rest extensively. Target is finishing between 30-45 minutes while breathing hard but not gasping.

Intended Stimulus

Long aerobic endurance workout targeting the oxidative energy system over 35-49 minutes. Primary challenge is mental resilience and pacing discipline across three distinct movement patterns. Tests ability to maintain steady output through accumulated fatigue and movement transitions.

Coach Insight

Pace conservatively on the row - aim for sustainable 2:10-2:20/500m split that you can hold for 12-15 minutes. Break double-unders early and often - consider sets of 25-50 to avoid major stumbles. On the run, settle into conversational pace immediately - you should be able to speak in short sentences. Transitions should be quick but not rushed. Most athletes fail by going too hard on the row or getting frustrated with double-under breaks.

Benchmark Notes

This is a classic endurance triathlon-style workout combining three monostructural movements. I'll break down each component and apply fatigue multipliers. 3,000m Row (fresh state): Elite athletes can row 2K in 360-390 seconds, so 3K would be approximately 540-585 seconds for L10 athletes. Accounting for pacing strategy in a longer workout, I estimate 570-600 seconds for elite. 300 Double-Unders (after rowing): Fresh double-unders take about 0.5 seconds each in rhythm, so 300 would be 150 seconds. However, after a hard 3K row, grip fatigue and elevated heart rate will slow this significantly. I apply a 40-50% fatigue multiplier, estimating 210-240 seconds for elite athletes. 3-Mile Run (final movement): A fresh 3-mile run for elite CrossFitters would be approximately 900-1020 seconds (15-17 minutes). However, after rowing and double-unders, significant leg and cardiovascular fatigue will impact performance. I apply a 25-30% fatigue multiplier, estimating 1170-1320 seconds for elite completion. Transition times: Between each movement, I add 10-15 seconds for equipment changes and brief recovery, totaling 20-30 seconds. Total elite time (L10): 600 + 240 + 1320 + 30 = 2190 seconds, but given the extreme endurance nature, I adjust to 1680-1860 seconds for the top tier. This workout is most similar to Murph (1 mile run + bodyweight movements + 1 mile run) but with different movement patterns. Murph L10 times are 1800-2040 seconds, and this workout has similar total volume but different movement demands. The rowing and double-unders create different fatigue patterns than Murph's pull-ups/push-ups/squats. For scaling across levels, endurance workouts typically show 8-15% spreads between levels due to the sustained nature of the effort. Final targets: L10: 1680-1860 seconds (28-31 minutes), L5: 2460 seconds (41 minutes), L1: 3540 seconds (59 minutes, near the time cap).

Modality Profile

Row and Run are monostructural cardio movements (2/3 = 67%), Double-Under is a gymnastics bodyweight coordination skill (1/3 = 33%), no weightlifting movements present