Workout Description
For time:
1,000-meter row
Then, 5 rounds of:
25 pull-ups
7 shoulder-to-overheads
♀ 85 lb (38 kg)
♂ 135 lb (61 kg)
Time cap: 20 minutes
Tiebreak: time at completion of the row.
Level 10 workout. Source event: 2007 Hopper.
Why This Workout Is Very Hard
A long row buy-in followed by 125 pull-ups and 35 heavy shoulder-to-overheads creates a demanding grip, pulling-stamina, and barbell-cycling test under a hard cap.
Benchmark Times for Community Cup 26.1
- Elite: <12:00
- Advanced: 14:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >0:40
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Five rounds accumulate high pulling volume and repeated overhead fatigue with little opportunity for recovery.
- Endurance (7/10): The row buy-in and up to 20 minutes of continuous work require sustained aerobic output and breathing control.
- Speed (6/10): Finishers need short transitions and planned breaks without losing time to failed pull-up or barbell sets.
- Power (6/10): Leg drive and fast extension make repeated shoulder-to-overheads more efficient at the prescribed load.
- Strength (5/10): The shoulder-to-overhead load is meaningful but submaximal; strength mainly protects cycle speed as fatigue builds.
- Flexibility (3/10): Efficient overhead lockout and sound pulling positions need moderate shoulder and thoracic range of motion.
Movements
- Row
- Pull-Up
- Shoulder-to-Overhead
Scaling Options
Official levels: L6/L5 use 15 pull-ups and 95/65 lb. L4/L3 use 15 ring rows and 65/45 lb. L2/L1 use 10 ring rows and 45/35 lb.
Scaling Explanation
The official level versions reduce pulling difficulty, volume, and barbell load while preserving the row buy-in, five-round structure, and 20-minute clock.
Intended Stimulus
Settle the row below redline, then keep the five rounds moving with repeatable pull-up breaks and crisp shoulder-to-overheads. The cap should pressure transitions without forcing early failure.
Coach Insight
Use the row as a buy-in, not a sprint. Choose pull-up sets you can repeat for all five rounds, and lower the bar only before the next rep would become a grind.
Benchmark Notes
The 1,000-meter row is the tiebreak buy-in and does not count as a rep in a capped-progress score. The progress pool is 160 reps: 125 pull-ups plus 35 shoulder-to-overheads. Four progress thresholds at 40, 70, 100, and 130 reps separate capped athletes; levels[4] is exactly the 1,200-second cap. The finisher thresholds of 18:00, 16:00, 14:00, and 12:00 use the catalog's 2007 Hopper curve as the anchor, adjusted for the explicit cap and the broader shoulder-to-overhead standard.
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