For TimeCardioBenchmark
Cardio Complex
Monostructural
Solo
Workout Details
For Time
For Time:
Round 1:
1000 mRow
1609 mAssault Air Bike
200Single-Unders
Round 2:
750 mRow
1287 mAssault Air Bike
150Single-Unders
Round 3:
500 mRow
965 mAssault Air Bike
100Single-Unders
Round 4:
250 mRow
643 mAssault Air Bike
50Single-Unders
Coaching Tips
Strategy
- 1Pace your row segments to maintain a strong cardiovascular output throughout the WOD.
- 2Try to break the Single-Unders into manageable chunks to prevent fatigue — consider 50s or 100s with short breaks in between.
- 3During the Assault Air Bike segments, focus on maintaining a steady rhythm — consider using lower RPMs for consistency rather than sprinting each round.
- 4Transitional time between movements can be critical; aim to minimize time spent setting up or moving between stations.
Safety Considerations
Technical Focus
Monitor rowing technique to avoid back strain and maintain an upright position.
Recommended Warm-Up
General Warm-Up:
- 500 m Row - 2 min easy(Light pace to warm up)
Mobility:
- Hip Flexor Stretch - 30 sec each side(Target hip flexors and quads)
- Shoulder Stretch - 30 sec each side(Focus on loosening the shoulders and upper back)
Activation: Mini-WOD
2 rounds- 250 m Row - light effort(Maintain good form)
- 30 Single-Unders(Focus on quick, efficient jumps)
Scaling Options
Intermediate
Reduce distances and reps by 20%, but maintain the structure of each round.
- 1
row
Reduce row distance (e.g., 800 m instead of 1000 m)
- 2
assault air bike
Reduce bike distance (e.g., 0.8 mile instead of 1 mile)
- 3
single unders
Reduce number of repeats (e.g., 160 Single-Unders instead of 200)
Scaled
Reduce distances and reps by 40%, but maintain the structure of each round.
- 1
row
Reduce row distance (e.g., 600 m instead of 1000 m)
- 2
assault air bike
Reduce bike distance (e.g., 0.4 mile instead of 1 mile)
- 3
single unders
Reduce number of repeats (e.g., 120 Single-Unders instead of 200)