Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light-to-moderate loads and mixed movement patterns. The 500m + 300m + 100m rows (900m total) provide built-in recovery between upper body work. Push-ups on dumbbells and push press at 95# are manageable loads. Double unders (80 total) are skill-dependent but low volume. The 5-minute elliptical finish is active recovery. Total time ~25-30 minutes. Fatigue accumulates gradually without any single bottleneck, making this achievable for average CrossFitters with minimal scaling needed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of push-ups (80 total), push presses (40 reps), and double unders (80 total) tests muscular endurance across upper body and legs with accumulated fatigue.
- Endurance (7/10): Extended cardiovascular demand from 900 meters of rowing and 5-minute elliptical work. Sustained aerobic effort throughout the workout with minimal complete rest periods.
- Speed (6/10): Continuous movement with minimal rest between stations demands quick transitions and steady pacing. Double unders specifically require rapid cycling and coordination.
- Power (5/10): Double unders and push presses require explosive hip extension and shoulder drive, but sustained rep ranges reduce pure power emphasis compared to sprint efforts.
- Strength (4/10): Moderate loads with 95# and 20# push presses provide some strength stimulus, but primarily bodyweight movements limit maximal strength demands.
- Flexibility (3/10): Basic range of motion required for rowing, push-ups, push presses, and double unders. No extreme mobility demands present in this workout.
Movements
- Push Press
- Parallette Push-Up
- Row
- Double-Under
Modality Profile
Row (M), Push Up on Dumbbell (W - dumbbell movement), Push Press (W - barbell/weighted), Double-Under (G - jump rope skill), Elliptical (M). Total: 5 movements. G: 1/5 = 20%, M: 2/5 = 40%, W: 2/5 = 40%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended cardiovascular demand from 900 meters of rowing and 5-minute elliptical work. Sustained aerobic effort throughout the workout with minimal complete rest periods. |
| Stamina | 8/10 | High volume of push-ups (80 total), push presses (40 reps), and double unders (80 total) tests muscular endurance across upper body and legs with accumulated fatigue. |
| Strength | 4/10 | Moderate loads with 95# and 20# push presses provide some strength stimulus, but primarily bodyweight movements limit maximal strength demands. |
| Flexibility | 3/10 | Basic range of motion required for rowing, push-ups, push presses, and double unders. No extreme mobility demands present in this workout. |
| Power | 5/10 | Double unders and push presses require explosive hip extension and shoulder drive, but sustained rep ranges reduce pure power emphasis compared to sprint efforts. |
| Speed | 6/10 | Continuous movement with minimal rest between stations demands quick transitions and steady pacing. Double unders specifically require rapid cycling and coordination. |
500 meter row40 push-up on dumbbell 300 meter row20 push press 95#100 meter row20 push press 20#30 double under 40 push-up on dumbbell50 double unders 5 minute elliptical