Workout Description

Why This Workout Is Medium

While each individual round contains moderate volume (500m row + max air squats in 3 minutes), the 1-minute rest between rounds allows for significant recovery. The rowing will elevate heart rate but won't create debilitating fatigue, and air squats are a fundamental movement most can perform well. Seven rounds creates some accumulation, but the built-in rest and absence of heavy loads or complex skills keeps this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven 3-minute intervals with rowing demands significant cardiovascular capacity, though rest periods prevent pure aerobic conditioning.
• Stamina (7/10): High-volume air squats after rowing creates muscular endurance demand, especially in legs, with limited recovery between rounds.
• Speed (6/10): 3-minute caps create urgency for quick transitions and maintaining pace, though rest allows some recovery between efforts.
• Power (4/10): Rowing stroke has moderate power component; air squats can be explosive but likely become grinding under fatigue.
• Flexibility (3/10): Rowing requires moderate hip flexion and thoracic extension; air squats demand basic ankle and hip mobility.
• Strength (2/10): Bodyweight air squats and rowing provide minimal strength stimulus; primarily endurance-based movements throughout.

Movements

• Air Squat
• Row

Benchmark Notes

This is a 7-round interval workout with 3-minute work periods and 1-minute rest. Each round consists of 500m row followed by max air squats to medicine ball. Analysis: 500m row takes 85-120 seconds for most athletes, leaving 60-135 seconds for air squats. Air squats with medicine ball target take 1.5-2 seconds per rep fresh. Round breakdown: Rounds 1-2 (fresh): 30-45 squats per round after rowing. Rounds 3-4 (mild fatigue): 25-35 squats with 1.1x multiplier. Rounds 5-6 (moderate fatigue): 20-30 squats with 1.2x multiplier. Round 7 (high fatigue): 15-25 squats with 1.3x multiplier. Elite athletes maintain pace better and row faster, leaving more time for squats. Total rep calculation: L1 (120 reps) = ~17 reps/round average, L5 (240 reps) = ~34 reps/round average, L9 (360 reps) = ~51 reps/round average. The 1-minute rest between rounds helps maintain some consistency but fatigue accumulates over 7 rounds.

Modality Profile

Row is monostructural cardio (M), Air Squat is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between M and G.