Scaling Workouts – Why and How

Side Note: CrossFit coaches learn the energy systems during their Level 1 course, using the technical names related to the way mitochondria in the cells generate ATP which is their energy used for muscle contractions. I did learn this, had it reinforced during my Precision Nutrition Level 1 course, and then relearned it during an Onnit Battle Ropes Certification; I credit Aaron, the Onnit instructor, for making it meaningful and sticky for me.

Whenever you go into a workout, it’s helpful to understand the energy system your coach is aiming to stimulate, even if it’s just knowing roughly how long the workout should take. 

Let’s consider a sample workout here, “Fran,” which is 21 barbell thrusters at 95# (for men, 65# for women), 21 pullups, 15 thrusters, 15 pullups, 9 thrusters, and 9 pullups. Simple. Not easy.

If you look at scores for “Fran” (for which your score is your time to complete), the fastest male time recorded on Beyond the Whiteboard as of this moment is 1:55. One minute and fifty-five seconds. The fastest woman finished in 1:59. Seriously impressive for both.

The intention for Fran – the workout’s design – is to be primarily a short strength/endurance event. But lots of people take on “Fran,” as written (95# barbell and full pullups) and it takes them 10 minutes or longer to complete. And so, for them “Fran” becomes a long endurance event, with spikes into power and strength energy systems.

Think of it this way…imagine you’re given a barbell or a kettlebell, and you’re told you need to squat it 100 times, for time. Let’s imagine the weight of the implement is a weight that you can squat comfortably 5 times, but 10 times gets you really out of breath. What’s it going to feel like to do that 100 times? How long will it take you? And let’s imagine now that for the person standing next to you, that same weight is one that they can comfortably squat 20 times without rest. How will their experience vary from yours? And there’s even a third athlete, for whom that weight is a 1-rep max. What’s their experience going to be?

Here’s what’s important to know: all three of you are staring down the barrel of important, valuable, body-changing experiences. But only one of you is having the experience I’m going for. 

The “I can squat that for 20 reps” will see that workout as pure endurance. The “that’s my 1-rep max” will be applying max power 100 times. And you’ll be primarily doing a strength workout, with an endurance layer. Notably – it’ll probably be the worst for you. So, which weight should you use?

You need to ask your coach what the intention of the workout is – how long should it take, how many reps should you be able to do in a row – and then select your load from there.

Which brings us beautifully to the second point:

What’s most appropriate for you? 

In this example, it’s a question of scaling the load. If we’re talking about “Fran” again, it could be scaling to pullups with a band, effectively changing the load as well, or going to ring rows, changing the exercise.

But “appropriate” goes well beyond changing the load – it can also mean, as we just saw, changing the selected exercises, for a number of reasons.

Let’s say you don’t have full pullups: ring rows are still a pulling exercise, but with some of your bodyweight supported on the ground, so it’s easier. When possible, I like to keep scaled exercises in the same category as what was planned. 

This could also be using dumbbells for thrusters instead of a barbell. Or even a medicine ball.

But sometimes scaling is about making the workout appropriate for an athlete’s goals, or injuries. 

The workout includes running but your ankle is bothering you? Row or bike instead.

The workout includes pullups but you struggle with shoulder blade stability? Sled drags or rope pulls instead.

There is a fine balance here – I’ve seen athletes who scale workouts because they want to avoid things they don’t like – that’s not what we’re talking about. When a workout is designed, it sits within a specific place in the overall program for athletes within a given community, and it’s not random. There are reasons we do thrusters with kettlebells sometimes, and with sandbags sometimes; while both are squat/press movements, they are distinctly different, and both have value in their uniqueness.

So, here’s your summary:

1. Ask “what’s the goal?” Your coach should be able to tell you which energy systems you’re aiming to hit, how the workout should feel, what’s the right level of intensity, and how long it should take.
2. Adjust as appropriate. Your coach should be able to give you modifications to move you towards your goals, and work within your limits, so you’re getting the stimulus for your system which was designed, and will move you along the larger program your coach has lovingly designed.