Workout Description
Why This Workout Is Medium
This workout pairs a 5K row (moderate aerobic demand) with minimal deadlift volume (5 reps at moderate load). The EMOM structure at 3:30 intervals provides substantial built-in recovery—roughly 2+ minutes rest between rowing efforts. The deadlifts are light accessory work that won't significantly interfere with rowing performance. Total time commitment is manageable. While the 5K row itself requires aerobic capacity, the overall volume and intensity combination is well within reach for average CrossFit athletes.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): 5k rowing repeats every 3:30 demands sustained cardiovascular output across multiple intervals, building aerobic capacity and the ability to maintain effort over extended duration.
- Stamina (7/10): Repeated 5k rows challenge muscular endurance in legs, core, and back. Five deadlifts between intervals provide brief strength stimulus but don't significantly increase total muscular endurance demand.
- Speed (6/10): EMOM structure with 3:30 intervals creates pacing demands. Athletes must manage effort to complete 5k rows within time windows, requiring strategic pacing and quick transitions.
- Flexibility (5/10): Rowing requires moderate hip and shoulder mobility. Deadlifts demand hip hinge flexibility. Crossovers and stretching address mobility but aren't primary workout focus.
- Strength (4/10): Five deadlifts at moderate load (3153x:40 suggests controlled tempo) provide minimal strength stimulus compared to the dominant rowing volume. Insufficient for maximal strength development.
- Power (2/10): Rowing is a sustained power output rather than explosive. Deadlifts at controlled tempo (3153x:40) emphasize strength over explosiveness. Minimal power demand overall.
Movements
- General Mobility
- Dead Hang
- Deadlift
- Row
Modality Profile
Row 5k (Monostructural), Deadlifts (Weightlifting), Crossovers (Gymnastics), Stretch (Gymnastics). 5 unique movements: 2 Gymnastics (40%), 2 Monostructural (40%), 1 Weightlifting (20%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | 5k rowing repeats every 3:30 demands sustained cardiovascular output across multiple intervals, building aerobic capacity and the ability to maintain effort over extended duration. |
| Stamina | 7/10 | Repeated 5k rows challenge muscular endurance in legs, core, and back. Five deadlifts between intervals provide brief strength stimulus but don't significantly increase total muscular endurance demand. |
| Strength | 4/10 | Five deadlifts at moderate load (3153x:40 suggests controlled tempo) provide minimal strength stimulus compared to the dominant rowing volume. Insufficient for maximal strength development. |
| Flexibility | 5/10 | Rowing requires moderate hip and shoulder mobility. Deadlifts demand hip hinge flexibility. Crossovers and stretching address mobility but aren't primary workout focus. |
| Power | 2/10 | Rowing is a sustained power output rather than explosive. Deadlifts at controlled tempo (3153x:40) emphasize strength over explosiveness. Minimal power demand overall. |
| Speed | 6/10 | EMOM structure with 3:30 intervals creates pacing demands. Athletes must manage effort to complete 5k rows within time windows, requiring strategic pacing and quick transitions. |
Row 5k*every 3:30, including 0:00, 5 DL @ 3153x:40 bar hangCrossovers symmetryStretch