The Acid Bath CrossFit Workout: Workout & Strategy

The Acid Bath workout has quickly gained a reputation in the CrossFit world as one of the most grueling cardio challenges.

Short in duration but high in intensity, this workout pushes athletes to their absolute limits. 

Designed to test your stamina, aerobic power, and mental toughness, the Acid Bath is notorious for leaving even the fittest gasping for breath and struggling to recover. 

Its brutal combination of machines and rapid transitions has turned it into a benchmark for CrossFit competitors and fitness enthusiasts alike. 

What began as a highlight of the 2018 Dubai Fitness Championships has now grown into a widely recognized challenge, solidifying its place as one of CrossFit’s most feared workouts.

As a Physical Therapist and CrossFit coach who has specialized in helping CrossFit athletes elevate their performance and train without pain for twelve years, I have tactfully used the Acid Bath workout to test my athletes and prepare them for the rigors of CrossFit.

In this article, we’ll review the Acid Bath CrossFit workout, why it is so brutal, and how you should approach it to get your best time yet!

What Is The Acid Bath CrossFit Workout?

At its core, the Acid Bath workout is deceptively simple, involving just three exercises performed in rapid succession:

For Time:

500 meters on a Concept2 Ski Erg

500 meters on a Concept2 Row Erg

1,000 meters on a Concept2 Bike Erg

7-minute time cap

The goal? Complete all three segments as quickly as possible.

Athletes push through this cardio gauntlet, moving from one machine to the next without rest. It’s a true test of endurance, power, and speed.

While it may sound straightforward, the workout’s brutal intensity lies in the combination of multiple ergs and the unrelenting pace it demands. 

Each modality taxes different muscle groups, ensuring no moment of relief for the body. 

Elite competitors approach this workout with precision, with top male athletes finishing in under 6 minutes and top females completing it in less than 7 minutes.

These times set a high bar, showcasing just how challenging this short, high-octane workout truly is.

How Acid Bath Became a CrossFit Icon

The Acid Bath workout first appeared on the CrossFit scene prior to the CrossFit Games at the 2018 Dubai CrossFit Championship, where it quickly made waves due to its punishing difficulty. 

As one of the event’s standout challenges, it gained immediate notoriety for its ability to push even elite athletes to their breaking point. 

The workout’s simplicity, combined with its brutal demands, turned heads across the CrossFit community, and it wasn’t long before it became a fixture in CrossFit gyms worldwide.

The workout’s reputation was cemented as notable athletes like Roman Khrennikov and Laura Horvath set blistering records, completing the Acid Bath in times that seemed almost superhuman. 

As videos of their performances circulated, the Acid Bath began to take on legendary status. 

Gyms and CrossFit enthusiasts adopted the workout, eager to test their mettle against one of the most challenging short-duration cardio tests ever designed.

Today, it is not just a workout—it is a benchmark of cardiovascular prowess and mental toughness, solidifying its place as an icon within the CrossFit world.

Why Is It Called Acid Bath? The Physiological Toll

The name “Acid Bath” isn’t just for dramatic effect; it perfectly encapsulates the workout’s physiological impact. 

As athletes push through the three consecutive erg machine efforts, lactic acid builds up rapidly in the muscles, particularly in the legs and core. (1) 

This accumulation leads to that signature burning sensation athletes dread—the feeling of their muscles seizing up, fighting against them with every stroke and pedal.

The workout spikes heart rates almost immediately, with the SkiErg demanding intense effort from the upper body and core. 

By the time athletes transition to the 500 m Row, their core is already fatigued, but now the legs, back, and arms are called upon for explosive pulls. 

Finally, the BikeErg serves as the ultimate test of leg endurance, draining whatever reserves of power and oxygen the athlete has left. 

The result is leg heaviness, dizziness, and prolonged difficulty in catching one’s breath even after finishing.

But the Acid Bath is more than just a physical challenge—it’s a mental war. 

Athletes must push through the inevitable discomfort, battling their own thoughts of quitting while muscles burn and oxygen seems scarce. 

Only those with a deep reservoir of physical and mental endurance can hope to complete it at elite levels, making it a true test of grit and resolve.

Mastering the Acid Bath: Strategy and Tips

While the Acid Bath workout may seem like a simple all-out sprint, strategy plays a crucial role in achieving a competitive time.

Going too hard too soon can spell disaster, leading to early burnout—an all-too-common pitfall known as “blowing up.” 

To master this workout, athletes must pace themselves from the very first pull on the SkiErg.

The key is to avoid the temptation of going all-out in the early stages, particularly on the SkiErg, where enthusiasm can often lead to exhaustion. 

Experienced athletes recommend maintaining a strong, controlled pace that allows for a consistent effort across all three machines. 

Saving energy for the BikeErg is crucial, as this final segment is where athletes tend to hit the wall.

Transitions also play a significant role in overall time. Athletes should practice moving quickly and efficiently between machines without losing momentum.

Minimizing downtime during transitions can shave off valuable seconds and make a difference in competitive settings.

Elite competitors focus on balancing speed and endurance, ensuring they can maintain a steady effort without hitting the redline too early. 

Insight from those who have mastered the workout suggests that staying calm, controlling your breathing, and keeping a sustainable power output is the most reliable approach for conquering the Acid Bath.

How the Best Perform: Competitive Times

When it comes to the Acid Bath workout, elite athletes like Roman Khrennikov and Laura Horvath have set the bar sky-high. 

With athletes like Mat Fraser and Sam Briggs coming in a close second. Khrennikov’s record of 4:54 and Horvath’s 5:23 showcase the incredible fitness levels required to complete this workout at the top tier. 

Their performances represent the pinnacle of speed, power, and endurance, with transitions and pacing executed to near perfection.

For the average CrossFit athlete, however, these times can seem almost unreachable.

The majority of athletes will find themselves finishing well above the 6- or 7-minute marks, with typical times ranging anywhere from 7 to 12 minutes depending on experience, fitness level, and strategy. 

However this workout is not typically done as an AMRAP workout. It is for time with a seven minute cap.

Comparing elite performances to those of everyday athletes emphasizes just how demanding this workout truly is—and how impressive it is to even complete it in a reasonable time.

This stark contrast also serves as motivation for athletes of all levels to continuously improve, whether shaving seconds off their time or simply finishing the workout in one piece. 

Regardless of the end result, tackling the Acid Bath is an achievement in itself, with elite-level times acting as inspiration and a benchmark to strive for.

Wrapping Up On The Acid Bath CrossFit Workout

The Acid Bath workout is a brutal yet iconic test of cardio fitness that has captivated the CrossFit community since its debut at the 2018 Dubai Fitness Championships. 

Its simple structure, involving 500 meters on the SkiErg, 500 meters on the RowErg, and 1,000 meters on the BikeErg, belies the grueling physical and mental toll it takes on those brave enough to try it. 

Athletes must endure skyrocketing heart rates, lactic acid buildup, and leg exhaustion, all while pushing through a fast-paced, unforgiving challenge.

For those who dare to take it on and see how they stack up against the fittest man and woman alive, the Acid Bath is more than just a workout—it’s a benchmark of both physical and mental toughness. 

It has tested some of the world’s fittest athletes and continues to inspire competitors of all levels to see just how far they can push themselves. 

Whether you’re aiming to beat your personal best or just survive, approaching this workout with strategy and grit is key.

So, if you’re up for a challenge, give the Acid Bath a shot—just remember to pace yourself, transition quickly, and prepare for an all-out effort. 

Track your time, test your limits, and see how you measure up against one of CrossFit’s most notorious cardio benchmarks.

Frequently Asked Questions (FAQ)

1. Is the Acid Bath workout suitable for beginners?

While the Acid Bath is a short-duration workout, it is incredibly intense and demands a high level of cardiovascular fitness. 

It’s not typically recommended for first time CrossFitters or beginners, but those with experience using the SkiErg, RowErg, and BikeErg can scale the intensity by lowering their pace. Always listen to your body and consider breaking it down into smaller sections if necessary. 

You can check out how everyday athletes handle the Acid Bath CrossFit workout by watching the Buttery Bros with Heber Cannon and Marston Sawyers.

2. How can I improve my time on the Acid Bath?

Improving your time requires a combination of pacing, efficient transitions, and targeted training. 

Focus on building your cardiovascular endurance, practicing on each of the machines, and refining your technique. 

Experienced athletes often advise starting at a strong but controlled pace and pushing harder in the final stretch to avoid burning out too early.

3. How often should I attempt the Acid Bath workout?

Due to its intensity, the Acid Bath is not a workout you want to repeat frequently. 

Most athletes will attempt it sparingly, perhaps once a month or as a benchmark to track progress. It’s important to allow for recovery time and ensure you’re not overtraining.

4. What are the best recovery strategies after completing the Acid Bath?

Given the lactic acid buildup and muscle fatigue, the Acid Bath induces, the best solution for recovery should focus on mobility, stretching, and active recoveries, such as light biking or walking. 

Hydration, proper nutrition, and adequate rest are also crucial to help your body recover after such a high-intensity effort.

5. Can I modify the Acid Bath workout if I don’t have access to the Concept2 machines?

Yes, you can modify the workout based on the equipment available to you. For example, you can substitute running for the SkiErg, air squats or burpees for the RowErg, and a traditional exercise bike for the BikeErg. 

Just aim to maintain a similar time frame and intensity to keep the challenge consistent.

References: 

1. Cairns S. P. (2006). Lactic acid and exercise performance : culprit or friend?. Sports medicine (Auckland, N.Z.), 36(4), 279–291. https://doi.org/10.2165/00007256-200636040-00001