Workout Description

Why This Workout Is Very Hard

This workout combines significant aerobic volume (5,200m rowing + 8,000m running) with a brutal fatigue-compounding structure. The 800m runs between each rowing interval prevent any meaningful recovery, while the increasing row distances create mounting psychological and physical strain. For the average CrossFitter, this 60-90 minute grind will test both mental and physical endurance limits.

Benchmark Times for Who Is Eleanor Campbell?

• Elite: <26:00
• Advanced: 29:00-32:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended duration rowing and running intervals create significant cardiovascular demand. Total distance of over 10km challenges aerobic capacity and mental fortitude.
• Stamina (8/10): Repeated rowing intervals with increasing distances test muscular endurance of legs, back, and arms. Running adds additional leg stamina demands.
• Speed (5/10): Pacing is crucial with increasing rowing distances. Running intervals require strategic speed management.
• Flexibility (4/10): Basic hip and ankle mobility needed for running. Rowing requires moderate mobility in hips, ankles, and shoulders.
• Strength (3/10): Rowing requires moderate force production but focuses more on endurance than maximal strength. Running is purely bodyweight.
• Power (2/10): While rowing has a power component in the drive, this workout emphasizes sustained output over explosive power.

Movements

• Row
• Run

Scaling Options

Option 1: Reduce total volume by capping at 500m row max and 400m runs. Option 2: Maintain distances but alternate between row and bike/ski erg to reduce impact. Option 3: Cut runs to 400m while keeping row distances. For time-capped version, set 30-minute cap and record total distance completed. Beginners should start with 2:1 work:rest ratio, reducing rest as fitness improves.

Scaling Explanation

Scale if unable to maintain consistent rowing pace across multiple 500m pieces, or if running recovery becomes a limiting factor. Priority is maintaining quality movement on rower (strong leg drive, controlled recovery) over speed. Target effort should feel sustainable - around 70-80% of max capacity. Scale if completion time will exceed 45 minutes or if form deteriorates significantly on longer pieces. Success is measured by consistent splits across all distances rather than overall time.

Intended Stimulus

Long-duration aerobic endurance workout (35-45 minutes) targeting oxidative energy system. Primary challenge is maintaining consistent output across increasing rowing distances while managing fatigue from repeated 800m runs. Tests both cardiovascular capacity and mental fortitude in handling increasing time domains.

Coach Insight

Start conservative on both row and run portions. Target a sustainable pace around 24-26 strokes per minute on the rower. For shorter distances (100-300m), hold around 85% effort. For middle distances (400-600m), maintain 80% effort. For longer pieces (700m+), settle at 75% effort. On runs, keep a steady conversational pace - these are active recovery between rowing efforts. Common mistake is starting too hot on early pieces, leading to significant slowdown later. Track split times on rower to ensure consistency.

Benchmark Notes

This is a high-volume rowing workout with 5200m total rowing + 8800m running (8x800m). Breaking it down: 1. Base rowing times (fresh): - 100m: ~18s - 200m: ~35s - 300m: ~55s - 400m: ~75s - 500m: ~95s - 600m: ~115s - 700m: ~135s - 800m: ~155s - 900m: ~175s - 1000m: ~195s 2. 800m runs: ~180s each (using Classic runs anchor, adjusted for fatigue) 3. Applying fatigue multipliers: - Early rows (100-300m): 1.0x - Mid rows (400-600m): 1.2x - Late rows (700-1000m): 1.4x - Runs progressively slow: 1.0x to 1.3x 4. Transitions: ~15s between each modality Comparing to Jackie (1000m row + other work) and 2K row anchors, then scaling up for 5.2x the rowing volume plus running. Elite athletes (L10) should complete around 26:00, intermediates (L5) around 40:00, and beginners (L1) around 60:00. Final targets: L10: 26:00 (1560s) L5: 40:00 (2400s) L1: 60:00 (3600s)

Modality Profile

Both movements (Row and Run) are pure monostructural cardio activities, making this workout 100% monostructural with no gymnastics or weightlifting components

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