Workout Description

Why This Workout Is Hard

Two long rounds blend high-rep burpees, a big 100-calorie row each round, and taxing barbell thrusters. Movement complexity is moderate-to-high (burpees and thrusters), and the time domain trends 30+ minutes for most athletes. The sustained engine demand plus grip fatigue from swings/row/Thrusters makes this a grind, but loads aren’t maximal, keeping it in the Hard range.

Benchmark Times for Da Bauer

• Elite: <27:30
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 100-calorie rows and long sets make this a sustained aerobic effort. The workout rewards steady, controlled breathing and the ability to hold pace across 30+ minutes.
• Stamina (8/10): High total reps of burpees, swings, and thrusters tax local muscular endurance, especially in legs, shoulders, and midline over prolonged work intervals.
• Power (4/10): Thrusters and swings require pop, but power is moderated by volume and pacing needs rather than peak explosiveness.
• Strength (3/10): Loads are not maximal; the challenge isn’t heavy singles but maintaining form and output under fatigue with moderate weight and bodyweight movements.
• Speed (3/10): Cycling fast is capped by the long time domain. Quick transitions help, but it’s more about sustainable rhythm than sprint speed.
• Flexibility (2/10): Basic positions with some mobility demand in the front rack and overhead for thrusters, but no advanced range-of-motion requirements.

Movements

• Thruster
• Kettlebell Swing
• Burpee
• Row

Scaling Options

Scale to: 2RFT 35 Burpees, 15 KB Swings (35/26), 70/55 cal Row, 13 Thrusters (75/55) • 2RFT 40 Burpees, 18 KB Swings (35/26), 80/60 cal Row, 13 Thrusters (65/45) • 2RFT 53 Down-Ups, 18 KB Swings (26/18), 60/45 cal Row, 13 Thrusters (45/35)

Scaling Explanation

These options lower skill and volume at the most limiting points—burpees, row calories, and thruster load—so athletes preserve the long, steady stimulus without redlining early.

Intended Stimulus

A long, steady grind. Round one should feel controlled at 80–85% effort—never spiking redline. Expect shoulders and grip to accumulate fatigue from swings, row pulls, and thrusters. The second-round burpees and final thrusters are where discipline pays off: smooth pacing, short breaks, and consistent breathing win.

Coach Insight

Pace round one as if there’s a hidden third round. Set a sustainable burpee cadence and hold a moderate, repeatable row pace. Break thrusters before you have to. Biggest tip: Don’t race the first 53 burpees—save your shoulders for the thrusters. Avoid death-gripping the handle and KB, blowing up unbroken thrusters if borderline, and sloppy transitions that waste time.

Benchmark Notes

These time targets reflect a long, aerobic-lactic grinder. Mid-level athletes should aim near 35 minutes. Faster athletes hold steady output on the row and minimize breaks on thrusters. Newer athletes may brush against the cap. Use these levels to pace the first round and plan break strategies.

Modality Profile

Most time accrues on the rower (monostructural), followed by high-rep burpees (gymnastics). Kettlebell swings and thrusters introduce a smaller but significant weightlifting component that compounds grip and shoulder fatigue, especially in the second round.

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