Workout Description

Why This Workout Is Very Hard

This partner workout combines significant volume (1944m row, 60 reps each of multiple movements) with minimal built-in rest (only 300m runs between phases). The cumulative fatigue builds substantially as pull-ups tax grip before sled drags, and the combination of thrusters, KB swings, and burpees creates severe metabolic stress. The 1944m opening row ensures athletes are fatigued before hitting the high-volume bodyweight and light implement work.

Benchmark Times for D-Day Partner WOD

• 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): Extended duration with continuous movement through multiple phases. Long row plus repeated 300m runs create significant cardiovascular demand across the entire workout.
• Stamina (8/10): High-volume bodyweight and light weight movements (60 reps each) combined with running and rowing test muscular endurance extensively.
• Speed (7/10): Quick transitions between movements and maintaining pace through runs is crucial. Partner format allows some recovery.
• Power (6/10): Explosive elements in kettlebell swings, thrusters, and burpees, though fatigue will impact power output.
• Flexibility (5/10): Full-range thrusters, kettlebell swings, and man-on-fire burpees require decent mobility, especially under fatigue.
• Strength (4/10): Moderate loads in thrusters and sled drags, plus weighted push-ups provide some strength stimulus, but not maximal loading.

Movements

• Thruster
• Sled Drag
• Push-Up
• Kettlebell Swing
• Burpee
• Run
• Row
• Pull-Up

Scaling Options

Row: Reduce to 1000m total Pull-ups: Ring rows or banded pull-ups, reduce to 40 reps Sled Drag: Reduce weight by 25-50%, shorten distance to 30m Push-ups: Elevate hands on box, reduce to 40 reps KB Swings: American to Russian, lighter weight (35/26 lb), reduce to 40 reps Thrusters: Scale to 25/15 lb or air squats, reduce to 40 reps Burpees: Step-out variation, no push-up, reduce to 40 reps Runs: 200m instead of 300m, or substitute row/bike

Scaling Explanation

Scale if unable to complete 10+ unbroken pull-ups, maintain plank position for push-ups, or perform thrusters with proper front rack. Target completion time is 35-45 minutes. Preserve intended stimulus by maintaining continuous movement - better to scale and keep moving than Rx and require long breaks. Partners should be matched in ability or scale differently to finish phases together. Priority is maintaining safe movement patterns throughout all phases while keeping heart rate elevated in aerobic zone (75-85% max).

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with glycolytic bursts. Primary challenge is mental fortitude and aerobic capacity maintenance across varied movements. The 1944m row sets an aerobic foundation while subsequent phases test strength-endurance and power output under accumulated fatigue. Partner format allows work-rest intervals but maintains elevated heart rate.

Coach Insight

Start row at sustainable 2:05-2:15/500m pace. Partners should alternate every 500m to maintain intensity. Break pull-ups into sets of 10-15 while fresh. For sled drags, maintain steady pace rather than sprinting. Break push-ups, KB swings, and thrusters into sets of 15-20 early, reducing to 10 reps as fatigue accumulates. Keep runs at 70-80% effort to recover between stations. Common mistake is going too hard in early phases - pace for the long haul. Transition quickly between movements but take full breaths before starting next element.

Benchmark Notes

This is a D-Day themed partner workout with significant volume. Breaking it down: Phase 1 (1944m Row): - Fresh state: ~7-9 min for 1944m row - Partner splits reduce fatigue, estimate 4-5 min Phase 2-7 consist of: - 60 reps of a movement - 300m run - Partner work allows alternating/recovery Movement breakdown (per phase): - Pull-ups: 60 reps @ 1.5s = 90s + breaks - Sled drags: 6x50m @ 20s = 120s - Push-ups: 60 reps @ 1.5s = 90s - KB swings: 60 reps @ 2s = 120s - Thrusters: 60 reps @ 2.5s = 150s - Burpees: 60 reps @ 3.5s = 210s Runs: 6 x 300m = 1800m total - Each 300m ~60-90s with fatigue Comparing to Helen (3 rounds of 400m run + KB + pull-ups): - This workout is ~2x volume - Partner format provides rest - Net difficulty similar to 2x Helen Using Helen anchor (L10: 7:30-8:30): - Double time but partner format - L10 target: 22-24 min - L5 target: 30-32 min - L1 target: 42-45 min Final targets: Male: - L10: 22-24 min - L5: 30-32 min - L1: 42-45 min Female (adjusted +10% for loading/volume): - L10: 25-27 min - L5: 33-35 min - L1: 45-50 min

Modality Profile

Of 8 total movements: G=2 (Pull-Up, Push-Up, Burpee), M=2 (Row, Run, Sled Drag), W=3 (Kettlebell Swing, Thruster). Rounded to nearest 10% for clean distribution.