Workout Description
For Time
1 mile Row
100 Push-Ups
1 mile Run
100 Thrusters (45/35 lb)
1 mile Row
Why This Workout Is Very Hard
This workout combines significant endurance demands (3 miles total) with high-volume bodyweight work and light thrusters. The key challenge is the continuous nature with no built-in rest, plus movement interference - the push-ups will pre-fatigue shoulders/triceps before thrusters. The run between rowing segments adds significant metabolic stress. Average athletes will take 35-45 minutes, making sustained output extremely challenging.
Benchmark Times for Chuck Heavy
- Elite: <22:00
- Advanced: 24:00-26:00
- Intermediate: 28:00-30:00
- Beginner: >45:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Three miles of mixed-modal cardio combined with high-rep calisthenics and light thrusters creates significant cardiovascular demand over an extended duration.
- Stamina (8/10): High volume of push-ups and thrusters tests muscular endurance, particularly in shoulders and legs. Multiple cardio modalities challenge systemic stamina.
- Speed (5/10): Maintaining steady pacing across cardio portions while efficiently cycling through push-ups and thrusters is crucial for success.
- Flexibility (4/10): Thruster movement pattern requires decent mobility in ankles, hips, and shoulders. Running and rowing demand basic range of motion.
- Strength (3/10): Light load thrusters and push-ups require moderate strength, but volume and fatigue are the primary challenges rather than load.
- Power (2/10): Light thrusters have some power component, but fatigue and volume make explosive output difficult to maintain.
Scaling Options
Row/Run: Reduce distances to 800m or substitute bike. Push-ups: Elevate hands on box or do knee push-ups in sets of 10. Thrusters: Drop to 25/15 lb or PVC pipe, focus on full range of motion. Alternative rep scheme: 800m row/run + 60 push-ups + 60 thrusters. For newer athletes, cap workout at 45 minutes.
Scaling Explanation
Scale if unable to complete unbroken sets of 10+ push-ups, maintain proper thruster mechanics for sets of 5+, or sustain running pace. Priority is maintaining consistent movement with good form throughout. Athletes should feel challenged but able to keep moving with minimal long breaks. Target time range is 35-45 minutes. Scale to preserve intended long aerobic stimulus rather than turning into multiple rest periods.
Intended Stimulus
Long-duration aerobic workout (35-45 minutes) with significant oxidative system demand. Mixed-modal endurance combining monostructural cardio with high-volume calisthenics and light load cycling. Primary challenge is maintaining steady output while managing fatigue across multiple modalities.
Coach Insight
Break the workout into 5 segments with strategic rest between each. Row at 85% sustainable pace (24-26 s/m). Break push-ups early into sets of 20 or less to avoid burnout. Run at conversational pace. Break thrusters into sets of 10-15 when fresh, dropping to sets of 5 as fatigue accumulates. Keep transitions under 30 seconds. Focus on breathing rhythm during thrusters - exhale on drive. Common mistake is starting too fast on first row and burning out.
Benchmark Notes
Breaking down the workout:
1. First mile row (~2000m):
- Elite: 7:00-7:30
- Intermediate: 8:00-8:30
- Beginner: 9:00-10:00
2. 100 Push-Ups:
- Elite: Sets of 20-25, minimal rest (2-3 min)
- Intermediate: Sets of 10-15 (4-5 min)
- Beginner: Sets of 5-10 (6-7 min)
3. Mile Run:
- Fresh mile benchmarks are 4:30-5:00 elite, but after row and push-ups:
- Elite: 6:30-7:00
- Intermediate: 7:30-8:00
- Beginner: 9:00-10:00
4. 100 Thrusters (45/35):
- Light weight but high volume
- Elite: Sets of 15-20 (4-5 min)
- Intermediate: Sets of 10 (6-7 min)
- Beginner: Sets of 5 (8-10 min)
5. Final mile row:
- Significant fatigue factor
- Elite: 7:30-8:00
- Intermediate: 8:30-9:00
- Beginner: 10:00-11:00
This workout is most similar to Murph in terms of volume and time domain, though with different movements. Using Murph as anchor (L10: 30-34min, L5: 43-55min, L1: 65-80min) but adjusting slightly faster due to lighter loading.
Final targets:
Men:
L10: 22:00 (1320s)
L5: 30:00 (1800s)
L1: 45:00 (2700s)
Women:
L10: 25:00 (1500s)
L5: 33:00 (1980s)
L1: 50:00 (3000s)
Women's times adjusted ~10-15% slower due to push-up volume and rowing differences.
Modality Profile
4 total movements: Push-Up (G), Row (M), Run (M), Thruster (W). 1 gymnastics movement (25%), 2 monostructural movements (50%), 1 weightlifting movement (25%)
