Workout Description

Why This Workout Is Easy

This workout provides excellent recovery with 3 minutes rest between each 500m row effort. The average CrossFitter can complete 500m rows in 1:45-2:15, giving a favorable 1:1.5+ work-to-rest ratio. With full recovery between efforts, athletes can maintain consistent pacing without significant fatigue accumulation. The scoring system (slowest time) actually encourages sustainable pacing rather than redlining, making this very manageable for most athletes.

Benchmark Times for Row 3 x 500m

• Elite: <1:23
• Advanced: 1:25-1:27
• Intermediate: 1:30-1:35
• Beginner: >2:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 500m rowing intervals with full recovery heavily taxes the cardiovascular system, requiring sustained aerobic power output for each effort.
• Power (7/10): 500m rowing intervals are typically performed at high intensity, requiring explosive leg drive and powerful pulling throughout each stroke.
• Stamina (6/10): Each 500m row demands muscular endurance from legs, core, and pulling muscles, though full recovery between rounds limits cumulative fatigue.
• Speed (5/10): Success depends on maintaining high stroke rate and power output consistently across all three intervals, with pacing being crucial.
• Flexibility (4/10): Proper rowing technique requires good hip hinge mobility, thoracic extension, and shoulder flexibility for full stroke range of motion.
• Strength (3/10): Rowing requires moderate force production through the legs and back, but not maximal strength demands like heavy lifting.

Movements

• Row

Benchmark Notes

This workout consists of 3 rounds of 500m rowing with 3-minute rest periods, scored by the slowest 500m split time. Since the score is the SLOWEST time, lower times are better (faster rowing). I'll analyze the 500m row performance across three rounds with full rest recovery. Movement Analysis: - 500m Row (fresh): Elite 85-90 sec, Advanced 90-100 sec, Intermediate 100-115 sec, Novice 115-130 sec Fatigue Considerations: With 3 minutes of complete rest between rounds, athletes should be nearly fully recovered for each effort. However, there will be some cumulative fatigue: - Round 1: 100% effort (fresh) - Round 2: 98-99% effort (slight fatigue) - Round 3: 95-97% effort (moderate cumulative fatigue) The scoring method (slowest 500m) means athletes need to maintain consistency across all three rounds. The weakest round determines the score, so pacing strategy becomes critical. CrossFit Anchor Reference: Using classic rowing benchmarks as reference: - 2K row times: L10 360-390 sec, L5 420-450 sec, L1 510-540 sec - This translates to 500m splits of: L10 90-97.5 sec, L5 105-112.5 sec, L1 127.5-135 sec Adjusting for the 'slowest round' scoring format, athletes will typically be 2-5 seconds slower on their worst round compared to their fresh 500m capability. Final Benchmark Targets: - L10 (Elite): 83 sec - Top competitive rowers maintaining sub-85 sec even on worst round - L5 (Average): 95 sec - Solid recreational athletes with good pacing - L1 (Novice): 120 sec - Beginners or those struggling with rowing technique Recap: L10: 83 sec, L5: 95 sec, L1: 120 sec

Modality Profile

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