Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength requirements. The 500m row provides brief recovery between rounds, preventing excessive fatigue accumulation. DB push press at 50/35 is moderate loading that most can handle for 20 reps when fresh. Sit-ups offer active recovery. The three-round structure creates some fatigue but built-in rest from rowing keeps it accessible. Total time around 12-15 minutes with natural pacing breaks.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB push press and sit-ups across three rounds will heavily tax shoulder and core muscular endurance.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, with limited rest between rounds testing aerobic capacity throughout.
• Speed (6/10): For-time format with only three rounds encourages aggressive pacing and quick transitions between rowing, pressing, and core work.
• Power (5/10): Push press is an explosive overhead movement, rowing has power elements, but sit-ups are more grinding endurance work.
• Strength (4/10): Moderate dumbbell load for push press requires decent overhead strength, while other movements are bodyweight or cardio based.
• Flexibility (3/10): Push press requires adequate shoulder mobility, rowing needs hip hinge, sit-ups demand spinal flexion - moderate mobility needs.

Movements

• Row
• Dumbbell Push Press
• Sit-Up

Scaling Options

Reduce dumbbell weight to 35/25 or 25/15 lbs. Substitute 400m row or 30-cal bike for 500m row. Reduce push press reps to 15 or substitute with strict press. Replace sit-ups with dead bugs or reduce to 15 reps. Consider reducing to 2 rounds for newer athletes.

Scaling Explanation

Scale if you cannot complete 10+ unbroken push press at prescribed weight or if 500m row takes longer than 2:15. Priority is maintaining movement quality and consistent pacing rather than struggling with heavy weight. Target completion time should be 12-20 minutes with scaling adjustments.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 12-18 minutes. Targets aerobic power and muscular endurance with mixed modal demands. Primary challenge is maintaining consistent pace across all three movements while managing lactate accumulation from the rowing intervals.

Coach Insight

Pace the 500m rows at 85-90% effort - aim for consistent splits across all three rounds rather than going all-out on round one. Break push press into manageable sets early (10-10 or 12-8) before shoulders fatigue. Keep sit-ups unbroken and use them as active recovery. Transition quickly between movements - have dumbbells ready near the rower. Most athletes will slow down significantly in round 3, so hold back slightly in rounds 1-2.

Benchmark Notes

This workout consists of 3 rounds of 500m row, 20 DB push press (50/35), and 20 sit-ups. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 500m Row: 85-120 sec (elite to recreational) - 20 DB Push Press (50/35): 40-60 sec (2-3 sec per rep) - 20 Sit-ups: 20-30 sec (1-1.5 sec per rep) - Transitions: 6-15 sec between movements Round 1 (fresh): 151-225 sec Round 2 (1.1x fatigue): 166-248 sec Round 3 (1.2x fatigue): 181-270 sec Total estimated time: 498-743 sec (8:18-12:23) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout has longer rowing distance (500m vs 400m run), heavier DB press work, and more sit-ups, making it approximately 15-20% longer than Helen. Adjusting Helen benchmarks upward by 20%: L10: 540-612 sec → targeting 360-420 sec range L5: 756-828 sec → targeting 600 sec L1: 1080-1296 sec → targeting 1080 sec Final targets: L10: 360-420 sec (6:00-7:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Dumbbell Push Press (weightlifting with external load), and Sit-Up (gymnastics bodyweight movement). Equal distribution with slight rounding adjustment.