Workout Description

Why This Workout Is Medium

This workout combines moderate cardio volume (2100m total) with light-moderate kettlebell work and basic bodyweight movements. The 700m distances allow some recovery between stations, preventing excessive fatigue accumulation. KB swings at 53/35 are manageable for most athletes, and sit-ups provide active recovery. The structure creates steady work without overwhelming any single energy system, making it accessible to average CrossFitters while still providing a solid challenge.

Benchmark Times for Run and Row (:20 - :50)

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of 700m runs and rows creates significant cardiovascular demand, testing aerobic capacity over sustained mixed-modal effort.
• Stamina (7/10): High volume of kettlebell swings and sit-ups combined with cardio creates muscular endurance demands, especially posterior chain and core.
• Power (6/10): Kettlebell swings are explosive hip extension movements requiring power generation, though tempered by endurance context of workout.
• Speed (5/10): Transitions between four different movements and maintaining pace across three rounds requires efficient cycling and time management.
• Strength (4/10): Moderate kettlebell load (53/35) provides strength component but not maximal; bodyweight movements require relative strength endurance.
• Flexibility (3/10): Hip hinge for swings, spinal flexion for sit-ups, and running mechanics require moderate mobility but nothing extreme.

Movements

• Kettlebell Swing
• Sit-Up
• Run
• Row

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up) but with longer runs (700m vs 400m), same KB swings (30 vs 21), rowing instead of pull-ups, and sit-ups. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 700m run takes 135-180 sec (vs 75-120 for 400m), 30 KB swings at 53/35 take 45-75 sec (vs 32-63 for 21 reps), 700m row takes 140-190 sec (similar difficulty to 12 pull-ups at 12-30 sec), 30 sit-ups take 30-45 sec. Fresh round total: 350-490 sec. With 3 rounds and fatigue multipliers (1.0x, 1.1x, 1.2x) plus transitions (15-30 sec between movements): Round 1: 350-490 sec, Round 2: 385-540 sec, Round 3: 420-590 sec. Total estimated range: 1155-1620 sec. However, this workout has significantly more volume than Helen (700m vs 400m runs, rowing distance, extra sit-ups), justifying approximately 80-100% longer times. Scaling Helen proportionally: L10: 900 sec (vs Helen's 480), L5: 1380 sec (vs Helen's 660), L1: 1980 sec (vs Helen's 1080). Final targets - L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 1980 sec (33:00).

Modality Profile

4 movements total: Run and Row are monostructural (50%), Sit-Up is gymnastics (25%), and Kettlebell Swing is weightlifting (25%)