Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand (500m row) with a challenging gymnastics movement (toes to bar) under time pressure. The 3-minute cap creates urgency but the 3-minute rest allows full recovery between rounds. While toes to bar can be limiting for some athletes, the structure prevents excessive fatigue accumulation. Most average CrossFitters can complete this with appropriate scaling if needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume toes to bar after rowing creates severe grip and core stamina demands, with interference between pulling movements across multiple rounds.
• Endurance (7/10): Three rounds of 500m rowing with 3-minute caps creates significant cardiovascular demand, though rest periods allow some recovery between efforts.
• Flexibility (6/10): Toes to bar demands significant shoulder mobility, hip flexion, and thoracic extension to achieve full range of motion efficiently.
• Speed (6/10): Fast transitions from row to toes to bar are crucial within the 3-minute cap, requiring quick movement cycling and minimal rest.
• Power (4/10): Rowing requires moderate power output for speed, while toes to bar benefits from explosive hip flexion and kipping rhythm.
• Strength (3/10): Primarily bodyweight strength endurance for toes to bar, with minimal absolute strength requirements from the rowing component.

Movements

• Row
• Toes-to-Bar

Benchmark Notes

This workout consists of 3 rounds with a 3-minute cap each: 500m row followed by max toes-to-bar, with 3 minutes rest between rounds. Since it's scored as 'Reps', we're tracking total toes-to-bar completed across all 3 rounds. Movement breakdown per round: - 500m Row: Takes 85-120 seconds for elite athletes, 100-140 seconds for intermediate, 120-180 seconds for beginners - Remaining time for toes-to-bar: Elite gets 60-95 seconds, intermediate gets 40-80 seconds, beginners get 0-60 seconds - Toes-to-bar rate: Elite 1.5 sec/rep, intermediate 2.0 sec/rep, beginner 2.5-3.0 sec/rep Round-by-round analysis: Round 1 (fresh): Elite completes row in 90 sec, has 90 sec for T2B = ~60 reps. Intermediate completes row in 110 sec, has 70 sec for T2B = ~35 reps. Beginner completes row in 140 sec, has 40 sec for T2B = ~15 reps. Round 2 (moderate fatigue): Elite maintains pace but slightly slower T2B = ~55 reps. Intermediate slows down = ~30 reps. Beginner struggles = ~10 reps. Round 3 (high fatigue): Elite still strong = ~50 reps. Intermediate significantly fatigued = ~25 reps. Beginner very limited = ~5 reps. Total projections: - Elite (L9-L10): 160-165 total reps - Advanced (L7-L8): 120-140 total reps - Intermediate (L5-L6): 80-100 total reps - Beginner (L2-L3): 30-50 total reps - Scaled (L1): 15-30 total reps No direct anchor matches this format, but the high-skill gymnastics component and time-capped nature creates significant separation between skill levels. The 3-minute rest allows for some recovery but doesn't fully reset performance. Final targets: L10: ~285 reps, L5: ~165 reps, L1: ~45 reps

Modality Profile

Two movements: Row (monostructural cardio) and Toes-to-Bar (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.