Workout Description

Why This Workout Is Medium

While the calorie targets are moderate (10 cals), the EMOM structure provides significant built-in rest, especially with a full minute recovery every 4th minute. The three different cardio modalities prevent any single movement pattern from becoming overly fatiguing. The workout creates a sustainable interval pattern that most CrossFitters can maintain without scaling.

Benchmark Times for Death by cardio

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three different monostructural cardio modalities performed in succession for 10 calories each creates significant cardiovascular demand, with strategic rest built in every fourth minute.
• Stamina (6/10): Rotating between three different cardio machines tests muscular endurance across different movement patterns, particularly legs and posterior chain.
• Speed (5/10): Quick transitions between machines and ability to generate fast calories matters, but the built-in rest prevents all-out speed demands.
• Power (4/10): Short 10-calorie efforts allow for relatively powerful pulls on the rower and ski erg, though sustained power isn't the primary focus.
• Flexibility (3/10): Basic mobility required for rowing and skiing positions, with slightly more demand during the catch position of the row.
• Strength (2/10): While rowing and skiing involve some strength element, the 10-calorie portions keep this primarily in the endurance realm.

Movements

• Row
• Ski Erg

Scaling Options

Reduce calories to 6-8 per minute for beginners or deconditioned athletes. For those new to any modality, substitute with alternative cardio equipment they're comfortable with. Can also modify to 30 seconds work/30 seconds rest format. If needed, extend rest minute to 90 seconds or add additional rest minutes after rounds 2 and 3.

Scaling Explanation

Scale if unable to consistently complete 10 calories within 25-30 seconds on any modality. The goal is to maintain relatively consistent split times across all three movements - if times vary by more than 5-7 seconds between modalities, consider scaling the more challenging ones. Athletes should finish each effort breathing heavy but able to recover during the remainder of the minute. Target RPE of 7-8/10 on each working minute.

Intended Stimulus

Moderate intensity interval workout targeting the glycolytic and oxidative energy systems. Each minute provides a short sprint effort (~20-30 seconds) followed by brief recovery. The varied modalities test power output consistency across different movement patterns while preventing local muscle fatigue.

Coach Insight

Aim to complete each 10-calorie effort in 20-25 seconds to allow adequate rest. Start strong but sustainable - if you're taking more than 25 seconds, you'll quickly accumulate fatigue. Keep damper setting moderate (5-7 on rower, 6-8 on ski erg). On the bike, focus on explosive acceleration to get flywheel moving. Use the rest minute to fully recover, focusing on controlled breathing.

Benchmark Notes

This is a 4-minute EMOM with 3 minutes of work and 1 minute rest. Breaking down the movements: 1. Row 10 cal: Elite 15-20s, Intermediate 20-25s, Beginner 25-35s 2. Ski 10 cal: Elite 15-20s, Intermediate 20-25s, Beginner 25-35s 3. Bike 10 cal: Elite 12-18s, Intermediate 18-25s, Beginner 25-35s 4. Rest minute Using Fight Gone Bad as the closest anchor since it's also an interval-style workout with similar monostructural movements. However, this workout is shorter (4 min vs 17 min) and has built-in rest. Elite athletes (L10) should complete each interval in 15-20 seconds, leaving 40-45s rest before next minute. Total time 240s. Intermediate athletes (L5) need 20-25s per interval, leaving 35-40s rest. Total time 480s. Beginner athletes (L1) require 25-35s per interval, leaving minimal rest. Total time 720s. Recap: L10 (Elite): 240s (4:00) L5 (Intermediate): 480s (8:00) L1 (Beginner): 720s (12:00) No gender-specific scaling needed as calorie targets are already adjusted.

Modality Profile

All three movements (Row, Ski Erg, Bike) are monostructural cardio movements, making this a purely monostructural workout with no gymnastics or weightlifting components