Workout Description

Why This Workout Is Easy

This is a straightforward aerobic workout with built-in recovery between intervals. 500m rows are manageable distances that most CrossFitters can complete in 1:45-2:15, allowing adequate rest between efforts. The rowing movement is low-skill and self-paced, with no complex coordination or heavy loading. The interval structure prevents significant fatigue accumulation, making this accessible to average athletes without scaling needs.

Benchmark Times for Row 3x500m

• Elite: <3:00
• Advanced: 3:30-4:00
• Intermediate: 4:30-5:00
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 500m rowing intervals with rest periods creates significant cardiovascular demand, testing aerobic capacity and heart rate recovery between efforts.
• Stamina (7/10): Each 500m piece requires sustained muscular output from legs, core, and back over 1.5-2 minutes, challenging muscular endurance across multiple intervals.
• Power (6/10): Each stroke requires explosive leg drive and coordinated power transfer through the kinetic chain, especially at higher stroke rates.
• Speed (5/10): Success depends on maintaining consistent stroke rate and power output across intervals, with strategic pacing to avoid early burnout.
• Flexibility (4/10): Proper rowing technique demands good hip hinge mobility, thoracic extension, and shoulder flexibility for full stroke range of motion.
• Strength (3/10): Rowing requires moderate force production through the legs and back, but not maximal strength loads like heavy lifting movements.

Movements

• Row

Benchmark Notes

This workout consists of 3x500m rowing intervals. Since no scoring method was provided, this defaults to time-based scoring. I'll analyze this by breaking down each 500m interval and accounting for rest between sets. Movement Analysis: - 500m Row (fresh): Elite 85-90 sec, Intermediate 100-110 sec, Recreational 115-125 sec - This is an interval workout, so athletes will have rest between each 500m piece Interval Breakdown: - 1st 500m: Full intensity, minimal fatigue - Rest period: 60-120 seconds typical for this distance - 2nd 500m: Slight fatigue, +5-10% time - Rest period: 60-120 seconds - 3rd 500m: Accumulated fatigue, +10-15% time from first interval Total Time Calculation: - Elite (L10): 85 + 90 + 95 = 270 sec (4:30) - not including rest - Advanced (L8): 90 + 95 + 100 = 285 sec (4:45) - Intermediate (L5): 105 + 110 + 115 = 330 sec (5:30) - Recreational (L2): 120 + 125 + 130 = 375 sec (6:15) - Beginner (L1): 135 + 140 + 145 = 420 sec (7:00) Since this is scored as total time including rest periods, I'm assuming minimal rest (30-60 seconds between intervals) as athletes would want to minimize total time. The benchmarks reflect the cumulative rowing time plus brief transitions. Cross-reference with anchors: The closest anchor is the 2K row (L10: 360-390 sec), but this workout is 1500m total with rest breaks, so times should be faster per meter but the intervals allow for higher intensity. Final targets: - L10: 180 sec (3:00) - L5: 300 sec (5:00) - L1: 420 sec (7:00)

Modality Profile

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