Workout Description

Why This Workout Is Medium

While the 500m rows are demanding, the 1-minute rest periods provide meaningful recovery between efforts. The shoulder press at 95/65 will challenge most athletes' pressing strength under fatigue, and pull-ups after rowing will test grip endurance. However, the structured rest, moderate rep scheme (4 total rounds), and fundamental movements keep this manageable for average CrossFitters. The alternating upper body focus prevents complete muscular failure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep shoulder press and pull-ups after rowing will heavily tax muscular endurance, especially with grip fatigue from multiple movements.
• Endurance (7/10): Two 3-minute rowing intervals with strength work creates significant cardiovascular demand, though rest periods allow some recovery between rounds.
• Strength (6/10): 95/65 lb shoulder press requires moderate strength, while pull-ups demand good relative strength, both challenged by pre-fatigue from rowing.
• Speed (6/10): Quick transitions between rowing and strength work are crucial, with pace management important for maximizing reps in time caps.
• Power (4/10): Rowing intervals allow for explosive pulls, but shoulder press and pull-ups become more grind-focused as fatigue accumulates.
• Flexibility (3/10): Overhead pressing and pull-ups require adequate shoulder mobility, while rowing demands hip hinge and thoracic extension capabilities.

Movements

• Shoulder Press
• Row
• Pull-Up

Scaling Options

Reduce shoulder press to 75/55 lbs or use dumbbells at 35/25 per hand. Substitute banded pull-ups, ring rows, or jumping pull-ups. Reduce row distance to 400m if needed. Consider 3 rounds instead of 4 for newer athletes. Use 2-minute work periods instead of 3 if intensity cannot be maintained.

Scaling Explanation

Scale weight if athlete cannot perform 5+ unbroken shoulder presses at prescribed load when fresh. Scale pull-ups if athlete cannot perform 3+ strict reps. Row should be completed in under 2:15 to allow meaningful work on strength movements. Priority is maintaining movement quality and intended intensity rather than prescribed loads. Target is feeling significantly challenged but able to complete all rounds.

Intended Stimulus

High-intensity interval training combining aerobic power and muscular endurance. Each 3-minute window targets the glycolytic system with brief phosphagen recovery periods. Primary challenge is maintaining pressing strength and pulling capacity while managing lactate accumulation from rowing. Time domain is repeated moderate efforts with incomplete recovery.

Coach Insight

Row at 80-85% effort to leave energy for strength movements - aim to finish row in 1:45-2:00. On shoulder press, break early and often - consider singles or doubles from the start rather than going to failure. For pull-ups, use efficient kipping and break before grip fails. Transitions should be swift but controlled. Expect significant drop-off in reps each round - this is normal. Focus on consistent breathing pattern throughout.

Benchmark Notes

This is a 4-round workout alternating between Shoulder Press and Pull-ups after 500m rows. Each round has a 3-minute cap with 1-minute rest. Since scored as 'Reps', we count total reps across all movements. Movement breakdown per round: - 500m Row: Takes 85-120 sec for most athletes, leaving 60-95 sec for strength work - Available work time per cap: ~75 sec average after rowing Round 1 (Fresh): Shoulder Press 95/65 - expect 12-20 reps in 75 sec Round 2 (Fresh): Pull-ups - expect 15-25 reps in 75 sec Round 3 (Moderate fatigue 1.2x): Shoulder Press - expect 10-17 reps Round 4 (Moderate fatigue 1.2x): Pull-ups - expect 12-20 reps Total rep ranges: - Elite (L10): 20+17+25+20 = 82+ reps per movement pair = 164+ total - Advanced (L8): 18+15+22+18 = 73 reps per pair = 146 total - Intermediate (L5): 15+12+18+15 = 60 reps per pair = 120 total - Novice (L2): 8+6+10+8 = 32 reps per pair = 64 total Factoring in the alternating upper body focus and grip fatigue from rowing, distributed levels from 42 reps (beginner completing ~10-12 reps per round) to 170+ reps (elite athletes maximizing each time cap).

Modality Profile

Three movements across all modalities: Row (monostructural), Shoulder Press (weightlifting with external load), Pull-Up (gymnastics bodyweight movement). Even distribution with slight weight toward weightlifting.