Workout Description

Why This Workout Is Easy

This is a straightforward aerobic workout with built-in recovery between intervals. The 500m distance allows for sustainable pacing without redlining, and the rest periods between rounds prevent significant fatigue accumulation. Most average CrossFitters can maintain consistent splits across all three rounds. The single movement pattern eliminates complexity, and rowing is accessible to most skill levels without scaling requirements.

Benchmark Times for Row 3x500m

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Three 500m rowing intervals with rest periods creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Stamina (6/10): Each 500m piece requires sustained muscular output from legs, core, and back, challenging muscular endurance over moderate duration.
• Speed (6/10): Fast stroke rate and quick transitions between intervals are crucial for optimal performance and minimizing total time.
• Power (5/10): Each rowing stroke requires explosive drive through legs and coordinated power transfer, especially at higher intensities.
• Flexibility (4/10): Proper rowing technique demands good hip hinge mobility, thoracic extension, and shoulder flexibility for full stroke range.
• Strength (3/10): Rowing requires moderate force production through the legs and back, but not maximal strength efforts.

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 Structure Considerations: - Set 1 (fresh): Base rowing times apply - Set 2: Slight fatigue, +5-10% time - Set 3: Accumulated fatigue, +10-15% time - Rest between intervals: Typically 1-3 minutes for this distance Calculating total workout time: - Elite (L10): 85 + 90 + 95 = 270 sec rowing + 120 sec rest = 390 sec, but allowing for setup/transitions = ~300 sec - Advanced (L8): 90 + 95 + 100 = 285 sec rowing + 120 sec rest = ~330 sec - Intermediate (L5): 105 + 115 + 120 = 340 sec rowing + 180 sec rest = ~480 sec - Recreational (L2): 120 + 130 + 140 = 390 sec rowing + 270 sec rest = ~660 sec - Beginner (L1): 125 + 140 + 155 = 420 sec rowing + 300 sec rest = ~720 sec Cross-checking with anchors: The closest anchor is the 2K row (L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec). However, this workout is 1500m total with rest intervals, making it quite different. The interval nature allows for some recovery, but the total volume is still substantial. For a 3x500m interval workout, elite athletes should complete this in around 5 minutes, intermediate athletes around 8 minutes, and beginners around 11-12 minutes. Final targets: L10: ~300 sec (5:00), L5: ~480 sec (8:00), L1: ~720 sec (12:00)

Modality Profile

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