Workout Description

Why This Workout Is Hard

Christine blends a high-volume monostructural row with heavy-for-reps bodyweight deadlifts and fast box jumps. Skill demand is moderate, but the bodyweight barbell significantly taxes grip and posterior chain. Most trained athletes finish between 9–14 minutes, creating sustained fatigue and elevated heart rate without complex skills—solidly in the Hard range by density, complexity, and time domain.

Benchmark Times for Christine

• Elite: <9:00
• Advanced: 11:00-13:00
• Intermediate: 14:30-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repetitive hinging and jumping across three rounds (36 deadlifts, 63 box jumps) challenge muscular endurance, especially for posterior chain and calves while maintaining consistent output.
• Power (7/10): Explosive hip extension on the row and box jumps plus strong pulls on deadlifts require repeated power output under fatigue.
• Endurance (6/10): Three 500 m rows and steady box jump cadence create a sustained aerobic demand, but the overall time domain is short-to-moderate, keeping it from being a pure engine workout.
• Speed (6/10): Quick transitions and efficient cycling matter, but the row segments and careful landings prevent this from being an all-out sprint throughout.
• Strength (5/10): Bodyweight deadlifts present a meaningful strength demand for many athletes, though performed in sets rather than as a max effort lift.
• Flexibility (2/10): Standard range of motion—neutral spine deadlifts and safe jump/landing mechanics—requires basic mobility, not extreme flexibility.

Scaling Options

Scale to: Deadlift at 60–75% bodyweight • 400 m row per round • 20/16 in box or step-ups

Scaling Explanation

These options reduce load, impact, or volume while preserving the triplet structure and intended time domain so you can move well and keep intensity high.

Intended Stimulus

Fast but controlled. Row at an aggressive, sustainable split, then move immediately to crisp deadlift sets with minimal rest. Keep box jumps rhythmic and safe under fatigue. Aim for even round splits, unbroken or near-unbroken deadlifts, and steady breathing so you finish hard without blowing up in round one.

Coach Insight

Pace the first row at ~2k pace plus 2–4 seconds/500 m. Smooth transitions, not sprints. Set the bar for instant pickup and step straight to the box—transition speed is the biggest separator. Avoid early redlines, rounded-back deadlifts, and reckless rebounding. Step down if mechanics fade to preserve speed and safety.

Benchmark Notes

Use these finish-time tiers to choose pace and scaling. If you land near L5, plan for ~16 minutes. Advanced athletes should aim 11–13 minutes, while elite sub-9 is exceptional. Cap efforts at 20 minutes to preserve intensity and safe mechanics on bodyweight deadlifts.

Modality Profile

Rowing takes the largest time share each round, so monostructural dominates. Box jumps add substantial bodyweight volume and drive heart rate. Deadlifts, while time-efficient, inject a concentrated weightlifting stimulus that hits grip and posterior chain, rounding out the triplet.

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