Workout Description
Why This Workout Is Medium
Three rounds of 1k rows (significant aerobic demand) are interspersed with unilateral single-leg deadlifts and suitcase carries—movements that provide active recovery from rowing while building unilateral strength. The 15lb suitcase carries are light, and single-leg deadlifts demand control rather than heavy loading. The structure creates natural work-to-rest ratios: rowing taxes the cardiovascular system, then lighter unilateral work allows partial recovery. Total volume is moderate, and most average CrossFitters can complete as prescribed without scaling, though fatigue will accumulate across three rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Unilateral single-leg deadlifts and loaded carries create significant muscular endurance demands. Repeated rounds accumulate fatigue across stabilizer muscles and grip.
- Endurance (7/10): Three 1k rows demand sustained cardiovascular output. The moderate distance and repeated efforts challenge aerobic capacity without being a pure marathon effort.
- Strength (6/10): Single-leg straight-leg deadlifts require substantial force production and stability. Suitcase carries demand unilateral strength, though loads appear moderate rather than maximal.
- Flexibility (5/10): Single-leg deadlifts demand hip and hamstring mobility. Suitcase carries require shoulder stability and core positioning, creating moderate mobility demands overall.
- Speed (4/10): Steady pacing on rows with deliberate transitions between movements. No sprint cycling or rapid transitions; emphasis on controlled, sustainable tempo.
- Power (2/10): Rowing involves some explosive drive, but single-leg deadlifts and carries are controlled, grinding movements. Minimal explosive demand throughout the workout.
Movements
- Single-Arm Farmer Carry
- Row
- Single-Leg Romanian Deadlift
Modality Profile
Workout contains 2 unique movements: 1k Row (Monostructural) and Single Leg Straight Leg Deadlift with Suitcase Carry (Weightlifting). The suitcase carry is a loaded carry movement (external load), and the deadlift is a barbell/weighted movement. 50% Monostructural, 50% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three 1k rows demand sustained cardiovascular output. The moderate distance and repeated efforts challenge aerobic capacity without being a pure marathon effort. |
| Stamina | 8/10 | Unilateral single-leg deadlifts and loaded carries create significant muscular endurance demands. Repeated rounds accumulate fatigue across stabilizer muscles and grip. |
| Strength | 6/10 | Single-leg straight-leg deadlifts require substantial force production and stability. Suitcase carries demand unilateral strength, though loads appear moderate rather than maximal. |
| Flexibility | 5/10 | Single-leg deadlifts demand hip and hamstring mobility. Suitcase carries require shoulder stability and core positioning, creating moderate mobility demands overall. |
| Power | 2/10 | Rowing involves some explosive drive, but single-leg deadlifts and carries are controlled, grinding movements. Minimal explosive demand throughout the workout. |
| Speed | 4/10 | Steady pacing on rows with deliberate transitions between movements. No sprint cycling or rapid transitions; emphasis on controlled, sustainable tempo. |
3x1k row100 meter suitcase carry R15 R arm R leg single leg straight leg deadlift 100 meter suitcase carry L15 L arm L leg single leg straight leg deadlift