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Workout Description
7x alternating 100 meter swim10-1 on damper setting
20 calories at each damper setting
Why This Workout Is Hard
This workout combines two demanding endurance modalities (swimming and rowing) in alternating fashion across 7 rounds with no built-in rest between transitions. The 100m swim demands significant aerobic capacity and technique maintenance under fatigue, while the 20-calorie row at high damper settings (20) requires sustained power output. The alternating structure prevents any single energy system from recovering, creating cumulative fatigue. Most average CrossFitters will struggle with pacing and finish times, though completion is achievable with scaling options available.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Seven rounds of sustained swimming and rowing creates significant cardiovascular demand. The alternating modalities maintain aerobic challenge throughout without complete recovery between efforts.
- Stamina (7/10): Moderate-to-high rep ranges across swimming and rowing with minimal rest between sets. Muscular endurance of shoulders, back, and core is heavily taxed across seven rounds.
- Speed (4/10): Moderate pacing maintained across alternating modalities. Quick transitions between swim and row stations add minor speed component, but overall is steady-state work.
- Flexibility (3/10): Swimming requires shoulder mobility and hip extension. Rowing demands hip hinge mobility. Basic range of motion suffices; no extreme flexibility demands.
- Strength (2/10): Swimming and rowing at moderate damper settings emphasize endurance over maximal force production. No heavy resistance or strength-specific loading present.
- Power (2/10): Steady-state swimming and rowing with consistent pacing. Minimal explosive requirements; focus is on sustained output rather than rapid force production.
Movements
- Swim
- BikeErg
Modality Profile
The workout consists of 100 meter swim (Monostructural) repeated 7 times with varying damper settings on a rowing machine at 20 calories each. Swimming is a cyclical cardio movement classified as Monostructural. No gymnastics or weightlifting movements are present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | Seven rounds of sustained swimming and rowing creates significant cardiovascular demand. The alternating modalities maintain aerobic challenge throughout without complete recovery between efforts. |
| Stamina | 7/10 | Moderate-to-high rep ranges across swimming and rowing with minimal rest between sets. Muscular endurance of shoulders, back, and core is heavily taxed across seven rounds. |
| Strength | 2/10 | Swimming and rowing at moderate damper settings emphasize endurance over maximal force production. No heavy resistance or strength-specific loading present. |
| Flexibility | 3/10 | Swimming requires shoulder mobility and hip extension. Rowing demands hip hinge mobility. Basic range of motion suffices; no extreme flexibility demands. |
| Power | 2/10 | Steady-state swimming and rowing with consistent pacing. Minimal explosive requirements; focus is on sustained output rather than rapid force production. |
| Speed | 4/10 | Moderate pacing maintained across alternating modalities. Quick transitions between swim and row stations add minor speed component, but overall is steady-state work. |
7x alternating 100 meter swim10-1 on damper setting 20 calories at each damper setting
Difficulty:
Hard
Modality:
M
Your Scores: