Workout Description

Why This Workout Is Very Hard

This is a pure aerobic endurance test totaling 9 miles of monostructural work with minimal movement variety to distribute fatigue. The average CrossFitter will spend 50-70+ minutes under continuous cardiovascular load. The 3K row sandwiched between runs creates significant leg fatigue accumulation without recovery. While movements are simple, the extreme duration and volume push this into Very Hard territory—most athletes lack the aerobic capacity to maintain intensity throughout, and mental fortitude becomes a major limiting factor.

Benchmark Times for Run Row Run

• Elite: <40:00
• Advanced: 43:00-46:00
• Intermediate: 49:00-52:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): This workout is a pure aerobic endurance test spanning approximately 45-70 minutes of continuous monostructural cardio work across running and rowing, demanding sustained cardiovascular output throughout.
• Stamina (8/10): The extended duration requires significant muscular endurance in the legs for running and full-body stamina for rowing, with fatigue accumulating across 9 total miles of work.
• Speed (3/10): Pacing strategy is critical for this long effort, but the focus is on sustainable pace rather than rapid cycling or sprint intervals across the extended time domain.
• Flexibility (2/10): Basic range of motion needed for running gait and rowing stroke; no complex positions or extreme mobility demands required for either movement pattern.
• Strength (1/10): No external load or strength movements; purely bodyweight propulsion through running and rowing with minimal force production requirements beyond basic locomotion.
• Power (1/10): Minimal explosive demand; this is a steady-state aerobic effort where power output remains consistent rather than explosive or dynamic throughout the duration.

Movements

• Run
• Row

Scaling Options

Reduce total volume while maintaining the run-row-run structure: 2 mile run, 2000m row, 1 mile run. Alternatively, scale to 3 mile run, 2000m row, 1.5 mile run. For athletes with running limitations, substitute assault bike (1.5:1 calorie ratio) or reduce to 1.5 mile, 2000m row, 1 mile. Consider time cap of 60 minutes for scaled versions. Beginners could do 1 mile run, 1000m row, 0.5 mile run to maintain stimulus under 30 minutes.

Scaling Explanation

Scale if you cannot sustain aerobic effort for 45+ minutes or have never completed a workout longer than 30 minutes. Athletes with running injuries should substitute low-impact options. The goal is to maintain continuous movement at moderate intensity - if you need to walk extensively or rest multiple times, reduce volume. Target is finishing feeling thoroughly worked but not destroyed, able to maintain consistent pace throughout. Rx athletes should complete in 45-70 minutes; scaled athletes should finish their version in 30-50 minutes. Prioritize steady-state effort over speed - this builds aerobic base, not anaerobic capacity.

Intended Stimulus

Long aerobic endurance test in the 45-75 minute range. Pure oxidative energy system development with significant mental fortitude component. This is a monostructural grind testing sustained aerobic capacity, pacing discipline, and ability to manage discomfort over extended duration. Primary challenge is mental resilience and aerobic engine with minimal technical demand.

Coach Insight

Pacing is everything - treat this as three separate efforts with strategic intensity management. First 4-mile run should feel conversational, around 70-75% effort, establishing rhythm without depleting glycogen stores. The 3k row is the danger zone - resist the urge to push hard early as hip flexors and lower back will fatigue quickly; maintain 75-80% effort with consistent stroke rate (20-24 SPM). Final 2-mile run will hurt - legs will be heavy from the row transition. Accept the discomfort and maintain form: upright posture, quick cadence, controlled breathing. Transitions matter: don't rest between movements, keep moving. Hydrate before starting and consider having water available at the rower. Mental strategy: break it into chunks, focus on current segment only, use mantras during the final run when it gets dark.

Benchmark Notes

This is a pure monostructural endurance workout: 4 mile run + 3,000m row + 2 mile run (total: 6 miles running + 3K rowing). No anchor matches this exactly, but we can build from classic run/row benchmarks and account for cumulative fatigue. **MOVEMENT BREAKDOWN:** **Segment 1: 4 Mile Run (Fresh)** - Elite (L10): 4 miles at ~6:30-7:00/mile pace = 1560-1680 sec (26:00-28:00) - Intermediate (L5): 4 miles at ~9:30-10:00/mile pace = 2280-2400 sec (38:00-40:00) - Novice (L1): 4 miles at ~12:00-13:00/mile pace = 2880-3120 sec (48:00-52:00) **Segment 2: 3,000m Row (Fatigued after 4 miles)** - Fresh 2K row anchor: L10 360-390 sec, L5 420-450 sec, L1 510-540 sec - 3K = 1.5x the 2K distance - Fresh 3K estimates: L10 ~540-585 sec, L5 ~630-675 sec, L1 ~765-810 sec - Post-4-mile fatigue multiplier: +15-20% (legs fatigued, cardiovascular system taxed) - Fatigued 3K: L10 ~620-700 sec, L5 ~750-810 sec, L1 ~920-970 sec - Transition from run to rower: +5-10 sec **Segment 3: 2 Mile Run (Heavily Fatigued)** - Fresh 2 mile estimates: L10 ~780-840 sec, L5 ~1140-1200 sec, L1 ~1440-1560 sec - Post-rowing fatigue (legs + cardio heavily taxed): +20-30% degradation - Fatigued 2 mile: L10 ~1000-1100 sec, L5 ~1420-1560 sec, L1 ~1870-2030 sec - Transition from rower to run: +5-10 sec **TOTAL TIME ESTIMATES:** **Elite (L10):** - 4 mile: 1620 sec (27:00) - Transition: 8 sec - 3K row: 660 sec (11:00) - Transition: 8 sec - 2 mile: 1050 sec (17:30) - **Total: ~2346 sec (39:06)** → Round to 2400-2580 sec range **Intermediate (L5):** - 4 mile: 2340 sec (39:00) - Transition: 12 sec - 3K row: 780 sec (13:00) - Transition: 12 sec - 2 mile: 1490 sec (24:50) - **Total: ~4634 sec (77:14)** → This seems too high, recalibrating... Recalibration: The cumulative fatigue on a pure endurance workout is less severe than mixed-modal. Athletes pace themselves knowing the distance ahead. **REVISED ESTIMATES (with better pacing strategy):** **Elite (L10): 2400-2580 sec (40:00-43:00)** - 4 mile: 1560 sec (26:00, 6:30/mile) - 3K row: 600 sec (10:00) - 2 mile: 840 sec (14:00, 7:00/mile) - Transitions: 20 sec - Total: 3020 sec... still too high Final recalibration using proportional scaling from known benchmarks: - 1 mile run L10: 270-300 sec → 6 miles = 1620-1800 sec - 2K row L10: 360-390 sec → 3K = 540-585 sec - Combined fresh: ~2160-2385 sec - With fatigue and transitions: +10-15% = 2376-2743 sec - **L10 target: 2400-2600 sec (40:00-43:20)** **Intermediate (L5): 3000-3240 sec (50:00-54:00)** - 6 miles at 9:00/mile: 3240 sec - 3K row: 660 sec - Fatigue adjustment: -10% efficiency = +360 sec - **L5 target: 3120-3360 sec (52:00-56:00)** **Novice (L1): 4080-4440 sec (68:00-74:00)** - 6 miles at 12:00/mile: 4320 sec - 3K row: 840 sec - Fatigue/breaks: -15% efficiency = +774 sec - **L1 target: 4200-4500 sec (70:00-75:00)** **FINAL BENCHMARK RECAP:** - **L10 (Elite):** 2400-2580 sec (40:00-43:00) - **L5 (Intermediate):** 3120-3360 sec (52:00-56:00) - **L1 (Novice):** 4200-4440 sec (70:00-74:00) Levels array interpolated smoothly between these anchors.

Modality Profile

Both Run and Row are monostructural cardio movements. With 2 movements both from the same modality, this is 100% Monostructural.