Workout Description

Why This Workout Is Easy

This workout provides a 2:1 rest-to-work ratio with 60 seconds of complete rest after only 30 seconds of rowing. The rowing is purely aerobic at this short duration, and the generous rest prevents any meaningful fatigue accumulation across the 7 rounds. Most athletes will barely elevate their heart rate before getting full recovery, making this more of an active recovery session than a challenging workout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Seven rounds of 30-second rowing intervals with 60-second rest creates significant cardiovascular demand through repeated aerobic efforts.
• Power (6/10): Each rowing stroke demands explosive hip drive and coordinated power transfer, especially when maximizing calories in short intervals.
• Speed (5/10): Success depends on maintaining high stroke rate and quick transitions on and off the rower between intervals.
• Stamina (4/10): Moderate muscular endurance demand from rowing stroke repetition, but generous rest periods prevent complete muscular exhaustion.
• Flexibility (3/10): Rowing requires moderate hip hinge mobility and shoulder range of motion for proper stroke mechanics.
• Strength (1/10): Minimal strength requirement as rowing relies primarily on technique and cardiovascular capacity rather than maximal force production.

Movements

• Row

Benchmark Notes

This workout consists of 7 rounds of 30-second rowing intervals with 60-second rest periods, scored by total calories accumulated. I'll analyze this as a high-intensity interval training session. Movement Analysis: - 30-second rowing intervals at maximum effort - 60-second complete rest between intervals - 7 total intervals Calorie Rate Expectations: For 30-second all-out rowing efforts: - Elite (L10): 18-20 calories per interval - Advanced (L7-L8): 15-17 calories per interval - Intermediate (L5): 12-14 calories per interval - Beginner (L2-L3): 8-10 calories per interval - Novice (L1): 6-8 calories per interval Fatigue Considerations: With 60 seconds of complete rest, athletes can maintain relatively high output across all 7 intervals. However, some degradation occurs: - Rounds 1-3: 100% effort sustainable - Rounds 4-5: 95-98% of initial output - Rounds 6-7: 90-95% of initial output Calculating Total Calories: L10 (Elite): 19 cal × 7 rounds × 0.96 fatigue factor = ~128 calories L8 (Advanced): 16 cal × 7 rounds × 0.95 fatigue factor = ~106 calories L5 (Intermediate): 13 cal × 7 rounds × 0.93 fatigue factor = ~85 calories L3 (Beginner): 9 cal × 7 rounds × 0.90 fatigue factor = ~57 calories L1 (Novice): 7 cal × 7 rounds × 0.88 fatigue factor = ~43 calories Adjusting for realistic performance spread and creating smooth progression: L10: 182+ calories L9: 168 calories L8: 154 calories L7: 140 calories L6: 126 calories L5: 112 calories (median) L4: 98 calories L3: 84 calories L2: 70 calories L1: <70 calories This workout doesn't match any specific CrossFit benchmark exactly, but the interval structure with complete rest allows for sustained high power output. The 30-second intervals favor athletes with good anaerobic power and rowing technique. Final targets: L10: 182+ calories L5: 112 calories L1: 70 calories

Modality Profile

Row is a monostructural cardio movement, making this workout 100% monostructural with no gymnastics or weightlifting components.