Workout Description

Why This Workout Is Medium

This is a well-structured interval workout with a 1:1 work-to-rest ratio that prevents excessive fatigue accumulation. The 30-second rowing intervals allow for high intensity without being overwhelming, while the equal rest periods provide adequate recovery. The 4-minute time cap per round keeps the total volume manageable. The rowing is a fundamental movement that most CrossFitters can execute well under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short, intense intervals demand quick pace and high stroke rate to maximize meters. Fast transitions optimize work time.
• Endurance (7/10): Four-minute rounds with 30-second work intervals create significant cardiovascular demand. The short rest periods maintain elevated heart rate throughout the workout.
• Stamina (6/10): Repeated rowing intervals test muscular endurance of legs, back, and arms. The short rest allows only partial recovery between efforts.
• Power (5/10): Each rowing interval requires explosive leg drive and power maintenance, but fatigue limits maximum output as rounds progress.
• Strength (3/10): Rowing requires moderate force production but isn't maximal. Focus is on sustained power output rather than peak force.
• Flexibility (2/10): Basic mobility needed for rowing position. No extreme ranges of motion required beyond standard rowing catch position.

Movements

• Row

Scaling Options

Reduce work interval to 20 seconds while keeping 30 second rest for newer athletes. Consider bike erg or SkiErg if rowing technique isn't solid. Can also reduce to 3 rounds or extend rest to 45 seconds while keeping work at 30 seconds. Target steady state rowing (18-22 spm) if power output cannot be maintained.

Scaling Explanation

Scale if unable to maintain consistent split times (more than 5 second variance) or if form deteriorates significantly. Also scale if recovery heart rate stays above 90% max between rounds. Priority is maintaining quality movement and consistent power output over total meters. Scaled versions should still feel very challenging but allow athlete to complete all rounds with proper technique.

Intended Stimulus

High-intensity interval training targeting the anaerobic glycolytic system. The 30/30 work-rest intervals create significant power output demands while allowing partial but incomplete recovery. Four-minute rounds test mental toughness and ability to maintain output despite accumulating fatigue.

Coach Insight

Start aggressive but controlled - aim for 85-90% max effort on first interval. Monitor split times closely; they should be within 2-3 seconds each round. Drive with the legs, maintain strong core connection, and avoid rushing the recovery phase. Common mistake is starting too hard and seeing dramatic dropoff by round 3. Target 280-320m per 2-minute round for experienced athletes.

Benchmark Notes

Analysis for 4 rounds of 30s row + 30s rest: Using 2k row pace as anchor (L10: 1:30-1:45/500m, L5: 1:45-2:00/500m, L1: 2:10-2:30/500m) Breakdown per round: Round 1: Elite can maintain ~1:40/500m = ~375m/min = ~187m in 30s Round 2: 95% efficiency = ~178m Round 3: 90% efficiency = ~168m Round 4: 85% efficiency = ~160m Total for L10: ~693m L5 calculation: Round 1: 1:52/500m = ~320m/min = ~160m Round 2: 90% = ~144m Round 3: 85% = ~136m Round 4: 80% = ~128m Total for L5: ~568m L1 calculation: Round 1: 2:20/500m = ~255m/min = ~127m Round 2: 85% = ~108m Round 3: 80% = ~102m Round 4: 75% = ~96m Total for L1: ~433m Interpolating between these anchor points and accounting for the short duration favoring more explosive athletes. Final targets: L10: 1250+ meters L5: 950 meters L1: 600 meters

Modality Profile

Rowing is a pure monostructural (M) cardio movement. With only one movement in the workout, it receives 100% of the modality allocation.

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