Workout Description

Why This Workout Is Easy

This is a straightforward partner row with complete flexibility on switching intervals. Partners can alternate as frequently as desired, providing built-in recovery periods. Rowing is a fundamental movement with no technical complexity. The 12.5-minute time cap prevents excessive volume accumulation. With proper pacing and strategic switches, this becomes an aerobic capacity workout rather than a grueling suffer-fest, making it accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 12.5-minute continuous rowing effort primarily tests cardiovascular capacity and aerobic power output with minimal rest periods.
• Stamina (8/10): Sustained rowing motion challenges muscular endurance in legs, back, and arms throughout the extended time domain.
• Power (6/10): Each rowing stroke requires explosive leg drive and coordinated power transfer through the kinetic chain.
• Speed (5/10): Partner switching strategy and stroke rate optimization are key for maximizing calorie output.
• Flexibility (4/10): Rowing demands hip hinge mobility, thoracic extension, and shoulder flexibility for proper stroke mechanics.
• Strength (3/10): Rowing requires moderate force production but emphasizes endurance over maximal strength output.

Movements

• Row

Benchmark Notes

This is a 12.5-minute partner rowing workout for maximum calories. Partners can switch as desired, allowing for strategic rest periods and sustained high intensity. For rowing calorie benchmarks, I'll analyze based on sustainable power output over the time domain. Elite rowers can maintain ~35-40 cal/min pace (2100-2400 cal/hour equivalent), while recreational athletes sustain ~15-20 cal/min. The partner format allows for brief recovery periods when switching, enabling higher average intensity than solo efforts. Key factors: (1) Rowing efficiency and technique, (2) Power-to-weight ratio, (3) Strategic switching to minimize fatigue, (4) Sustained aerobic capacity over 12.5 minutes. Elite teams (L9-L10) will maximize switching frequency to maintain peak watts, achieving 420-450+ calories. Advanced teams (L6-L8) will sustain good pace with moderate switching, reaching 300-390 calories. Recreational teams (L1-L3) will focus on consistent effort with longer switches, achieving 180-270 calories. The 12.5-minute time cap prevents this from becoming purely aerobic - it requires sustained threshold effort. No direct anchor matches this format, but comparing to individual 2K row times (360-540 sec for various levels) and scaling for partner dynamics and extended duration. Final targets: L10: 450+ cal, L5: 300 cal, L1: 180 cal.

Modality Profile

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