What is a good score for Not Much?

Not Much scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Not Much score?

A good Not Much score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Not Much?

Your Not Much approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Not Much?

Not Much can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Not Much work?

Not Much primarily works the muscles involved in Air Bike, Run, Row. This workout develops multiple fitness domains.

Not Much WOD - Scaling & Strategy

Workout Description

:45 on :45 x10Row TABATA4AA2x200 meter run

Why This Workout Is Medium

This workout combines moderate volume with built-in recovery. The :45 on :45 row tabata (10 rounds) provides 45 seconds of work followed by 45 seconds of rest—a 1:1 ratio that allows meaningful recovery between efforts. The 4 rounds of air squats (bodyweight, low skill) and 2x200m runs are straightforward movements with no heavy loading. Total time is approximately 12-15 minutes. While the tabata format creates intensity spikes, the consistent rest periods and absence of heavy loads or complex skills make this accessible to average CrossFitters without significant scaling.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Sustained rowing intervals and 400 meters of running create significant cardiovascular demand. The 45-second work intervals repeated 10 times maintain elevated heart rate throughout the workout.

Stamina (7/10): Repeated 45-second rowing efforts and continuous running demand muscular endurance. The TABATA format and back-to-back 200-meter runs challenge sustained output capacity.

Speed (6/10): Quick transitions between rowing intervals and running segments. TABATA format requires rapid cycling with minimal rest. Pacing strategy matters for maintaining intensity.

Power (4/10): TABATA intervals demand explosive effort during work periods. Running sprints require some power generation, though the focus remains on sustained output rather than pure explosiveness.

Flexibility (3/10): Rowing requires moderate hip and shoulder mobility. Running demands basic ankle and hip range of motion. Overall mobility demands are moderate and standard.

Strength (2/10): Rowing and running are primarily endurance-based movements with minimal maximal strength demands. No heavy loading or explosive strength requirements present.

Attribute	Score	Explanation
Endurance	8/10	Sustained rowing intervals and 400 meters of running create significant cardiovascular demand. The 45-second work intervals repeated 10 times maintain elevated heart rate throughout the workout.
Stamina	7/10	Repeated 45-second rowing efforts and continuous running demand muscular endurance. The TABATA format and back-to-back 200-meter runs challenge sustained output capacity.
Strength	2/10	Rowing and running are primarily endurance-based movements with minimal maximal strength demands. No heavy loading or explosive strength requirements present.
Flexibility	3/10	Rowing requires moderate hip and shoulder mobility. Running demands basic ankle and hip range of motion. Overall mobility demands are moderate and standard.
Power	4/10	TABATA intervals demand explosive effort during work periods. Running sprints require some power generation, though the focus remains on sustained output rather than pure explosiveness.
Speed	6/10	Quick transitions between rowing intervals and running segments. TABATA format requires rapid cycling with minimal rest. Pacing strategy matters for maintaining intensity.

Attribute

Score

Explanation

Endurance

8/10

Sustained rowing intervals and 400 meters of running create significant cardiovascular demand. The 45-second work intervals repeated 10 times maintain elevated heart rate throughout the workout.

Stamina

7/10

Repeated 45-second rowing efforts and continuous running demand muscular endurance. The TABATA format and back-to-back 200-meter runs challenge sustained output capacity.

Strength

2/10

Rowing and running are primarily endurance-based movements with minimal maximal strength demands. No heavy loading or explosive strength requirements present.

Flexibility

3/10

Rowing requires moderate hip and shoulder mobility. Running demands basic ankle and hip range of motion. Overall mobility demands are moderate and standard.

Power

4/10

TABATA intervals demand explosive effort during work periods. Running sprints require some power generation, though the focus remains on sustained output rather than pure explosiveness.

Speed

6/10

Quick transitions between rowing intervals and running segments. TABATA format requires rapid cycling with minimal rest. Pacing strategy matters for maintaining intensity.

:45 on :45 x10Row TABATA4AA2x200 meter run

Difficulty:

Medium

Modality:

Your Scores:

Workout Description

Why This Workout Is Medium

Training Focus

Movements

Modality Profile

Training Profile

Not Much

Training Profile

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