Workout Description
Why This Workout Is Medium
The Baseline alone is explicitly an 'Easy' benchmark, but doubling it with only 5 minutes of rest elevates the challenge. The second round hits with meaningful cumulative fatigue — push-ups and pull-ups suffer most from prior rowing and squatting. Total volume (1000m row, 80 squats, 60 sit-ups, 40 push-ups, 20 pull-ups) is substantial but manageable. No heavy loads or complex skills, and the 5-minute break provides real recovery, landing this squarely at Medium.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Moderate-to-high rep scheme across squats, sit-ups, push-ups, and pull-ups repeated twice accumulates meaningful muscular endurance stress, particularly in the upper body pushing and pulling muscles.
- Endurance (5/10): The 500m row repeated twice provides moderate cardiovascular demand, but the short rowing distance and 5-minute rest between rounds limits sustained aerobic stress compared to longer continuous efforts.
- Speed (5/10): Scored for time, rewarding efficient transitions and aggressive pacing. However, the 5-minute structured rest between rounds reduces the sprint cycling demand compared to continuous for-time workouts.
- Flexibility (2/10): Standard range of motion required for squats, sit-ups, push-ups, and pull-ups. The row adds hip flexion demands, but nothing approaches extreme mobility requirements.
- Strength (1/10): Entirely bodyweight movements with no external loading. Pull-ups and push-ups offer some relative strength challenge for weaker athletes, but overall strength demand is minimal.
- Power (1/10): No explosive or ballistic movements present. All exercises are performed as sustained, controlled efforts prioritizing muscular endurance output rather than peak force generation or speed of contraction.
Movements
- Push-Up
- Air Squat
- Sit-Up
- Row
- Pull-Up
Modality Profile
5 total movements: 4 Gymnastics (Air Squat, Sit-Up, Push-Up, Pull-Up) and 1 Monostructural (Row). G = 4/5 = 80%, M = 1/5 = 20%, W = 0%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The 500m row repeated twice provides moderate cardiovascular demand, but the short rowing distance and 5-minute rest between rounds limits sustained aerobic stress compared to longer continuous efforts. |
| Stamina | 7/10 | Moderate-to-high rep scheme across squats, sit-ups, push-ups, and pull-ups repeated twice accumulates meaningful muscular endurance stress, particularly in the upper body pushing and pulling muscles. |
| Strength | 1/10 | Entirely bodyweight movements with no external loading. Pull-ups and push-ups offer some relative strength challenge for weaker athletes, but overall strength demand is minimal. |
| Flexibility | 2/10 | Standard range of motion required for squats, sit-ups, push-ups, and pull-ups. The row adds hip flexion demands, but nothing approaches extreme mobility requirements. |
| Power | 1/10 | No explosive or ballistic movements present. All exercises are performed as sustained, controlled efforts prioritizing muscular endurance output rather than peak force generation or speed of contraction. |
| Speed | 5/10 | Scored for time, rewarding efficient transitions and aggressive pacing. However, the 5-minute structured rest between rounds reduces the sprint cycling demand compared to continuous for-time workouts. |
Crossfit Baseline500 meter row40 squat30 sit up20 push up10 pull-up Rest 5:00Repeat Crossfit Baseline