What is a good time for Caitlin?

Good times for Caitlin depend on your fitness level: Elite athletes finish under 45:00, advanced athletes target 45:00-36:00, intermediate athletes aim for 36:00-30:00, and beginners should focus on proper form over 30:00.

What is considered a good Caitlin time?

A good Caitlin time for most CrossFit athletes is between 36:00-30:00 (intermediate level). Elite times are under 45:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Caitlin?

Your Caitlin pace should match your fitness level. Beginners should aim to finish around 30:00 with good form, while advanced athletes can target 45:00-36:00. Always prioritize proper movement over speed.

How do I scale Caitlin?

Caitlin can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Caitlin work?

Caitlin primarily works the muscles involved in Row, Run. This workout develops muscular endurance.

Caitlin Benchmark WOD - Scaling & Strategy

Workout Description

For Time 2000 meter Row 120 Calorie Schwinn Air Bike 1 mile Run

Why This Workout Is Hard

This is a pure monostructural endurance workout with significant volume and no built-in rest. The three movements target similar energy systems and muscle groups (primarily legs and lungs), creating compounding fatigue. The average CrossFitter will take 25-35 minutes, making it a long time domain. While none of the individual elements are extreme, the continuous nature and cumulative leg fatigue make this a challenging test.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Three long monostructural pieces create significant cardiovascular demand. The combined duration and continuous nature makes this a pure endurance test.

Stamina (8/10): Extended time domains on each machine plus running requires substantial muscular endurance, particularly in legs and posterior chain.

Speed (4/10): Steady state effort dominates. Speed comes into play mainly during transitions between modalities and maintaining consistent output.

Flexibility (3/10): Basic mobility needed for rowing positions and running mechanics. Air bike is relatively low ROM demand.

Power (3/10): Some power output required for efficient rowing strokes and bike intervals, but sustained pace is more important than explosive output.

Strength (2/10): While rowing and biking require some force production, this workout tests endurance rather than maximal strength.

Scaling Explanation

Scale if unable to maintain steady output across all three movements or if estimated completion time exceeds 40 minutes. Priority is maintaining consistent intensity rather than specific distances. Athletes should be able to complete row in under 9 minutes and run in under 10 minutes at moderate pace before attempting Rx. Scale to preserve intended stimulus of sustained aerobic output across multiple modalities. Target effort should feel like 7/10 RPE throughout.

Coach Insight

Start at a sustainable 70-75% effort on the row (~2:05-2:15/500m pace). Break the air bike into 30-cal segments with consistent RPMs rather than sprinting. Run at conversational pace - this is not a sprint. Transition times should be quick but controlled. Common mistake is starting too hot on the row and burning out. Focus on steady breathing patterns and maintaining form as fatigue sets in. Target even or negative splits across modalities.

Benchmark Notes

Breaking down the workout components: 2000m Row: - Base time 390-450s for elite athletes (using 2K row anchor) - Add 10% fatigue factor as first piece - L10: 420-460s 120 Cal Air Bike: - Fresh rate ~45-50 cal/min for elite - Significant fatigue from row - Add 20% fatigue multiplier - L10: 180-210s 1 Mile Run: - Fresh mile anchor: 270-300s elite - Heavy leg fatigue from row + bike - Add 30% fatigue multiplier - L10: 350-390s Transitions: - Row to bike: 10s elite - Bike to run: 15s elite Total L10 time: ~1000-1085s (16:40-18:05) Using classic row and run anchors plus empirical data from similar triple-domain endurance workouts. The bike calories create additional metabolic fatigue before the run. Final targets: Male L10: 1000-1085s (16:40-18:05) Male L5: 1800s (30:00) Male L1: 2700s (45:00) Female L10: 1140-1260s (19:00-21:00) Female L5: 2100s (35:00) Female L1: 3000s (50:00)

Attribute	Score	Explanation
Endurance	9/10	Three long monostructural pieces create significant cardiovascular demand. The combined duration and continuous nature makes this a pure endurance test.
Stamina	8/10	Extended time domains on each machine plus running requires substantial muscular endurance, particularly in legs and posterior chain.
Strength	2/10	While rowing and biking require some force production, this workout tests endurance rather than maximal strength.
Flexibility	3/10	Basic mobility needed for rowing positions and running mechanics. Air bike is relatively low ROM demand.
Power	3/10	Some power output required for efficient rowing strokes and bike intervals, but sustained pace is more important than explosive output.
Speed	4/10	Steady state effort dominates. Speed comes into play mainly during transitions between modalities and maintaining consistent output.

Attribute

Score

Explanation

Endurance

9/10

Three long monostructural pieces create significant cardiovascular demand. The combined duration and continuous nature makes this a pure endurance test.

Stamina

8/10

Extended time domains on each machine plus running requires substantial muscular endurance, particularly in legs and posterior chain.

Strength

2/10

While rowing and biking require some force production, this workout tests endurance rather than maximal strength.

Flexibility

3/10

Basic mobility needed for rowing positions and running mechanics. Air bike is relatively low ROM demand.

Power

3/10

Some power output required for efficient rowing strokes and bike intervals, but sustained pace is more important than explosive output.

Speed

4/10

Steady state effort dominates. Speed comes into play mainly during transitions between modalities and maintaining consistent output.

For Time 2000 meter 120 Calorie Schwinn 1 mile

75 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Long-duration oxidative endurance workout targeting aerobic capacity across multiple modalities. Time domain is 25-40 minutes. Primary challenge is maintaining steady output while managing fatigue across three different cardio movements. Tests mental fortitude and aerobic engine.

Insight:

Scaling:

Row: Reduce to 1000-1500m or cap at 12 minutes Air Bike: Scale to 60-90 calories or time cap at 12 minutes Run: Reduce to 800m or substitute 500m row Alternative cardio options: Ski erg, stationary bike, or elliptical at equivalent work duration Time cap suggestion: 35-40 minutes total

Time Distribution:

25:00Elite

31:30Target

45:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Caitlin

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Caitlin

Training Profile

Generate Similar WODs

Analyze Any WOD