Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95) with descending rowing intervals. The Ground-to-Overheads become increasingly challenging as rowing-induced fatigue accumulates. While each element alone is manageable, the combination creates significant metabolic stress with minimal built-in rest. The descending row distances provide some psychological relief but not enough physical recovery between barbell sets. Most athletes will complete this in 15-20 minutes of sustained effort.

Benchmark Times for Glenn Pendlay

• Elite: <13:30
• Advanced: 14:30-15:30
• Intermediate: 16:30-17:30
• Beginner: >28:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Descending rowing intervals combined with barbell work creates sustained cardiovascular demand. Total distance of 2500m requires significant aerobic capacity and pacing strategy.
• Stamina (7/10): Repeated ground-to-overhead movements with moderate load while managing rowing fatigue tests muscular endurance, particularly in posterior chain and shoulders.
• Strength (6/10): 135/95lb ground-to-overhead requires decent strength, especially as fatigue accumulates. Not maximal but challenging load for most athletes.
• Speed (6/10): Quick transitions between rowing and barbell work, plus maintaining rowing pace, significantly impacts overall time.
• Flexibility (5/10): Ground-to-overhead movement pattern demands mobility in ankles, hips, shoulders, and thoracic spine for safe and efficient execution.
• Power (4/10): Ground-to-overhead can be performed explosively, but fatigue and workout length typically reduce power output as rounds progress.

Movements

• Row
• Ground-to-Overhead

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on clean and jerk capacity. Sub power clean and push press if needed. Row distances can scale to 800/600/400/200m. For newer athletes, consider 8 reps per round of ground-to-overhead. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken ground-to-overheads at prescribed weight or if 1000m row time is over 4:00. Priority is maintaining quality movement on ground-to-overheads while pushing row pace. Target time domain should feel like 80-85% effort sustainable across all rounds. Elite athletes sub-12 minutes, intermediates 12-16 minutes.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with oxidative system contribution. Primary challenge is maintaining power output across decreasing row distances while managing heavy ground-to-overheads. Tests both strength endurance and aerobic capacity with descending volume structure.

Coach Insight

Row splits should descend (2:00/1:30/1:00/0:30 target). Break ground-to-overheads into sets of 3-4 reps early to preserve position - don't go unbroken first round at expense of later rounds. Keep transitions under 10 seconds. Common mistake is starting too hot on 1000m row. For ground-to-overheads, establish consistent setup position, use hip drive aggressively, and avoid rushing rerack position between reps.

Benchmark Notes

Glenn Pendlay totals 2,500 meters of rowing and 40 ground-to-overheads at 135/95 lb. Under the updated row policy, the row volume alone is around the old top threshold for a strong CrossFit athlete before the barbell and transitions are counted. The male curve uses about 13 minutes for L10, 18 minutes for L5, and 30 minutes for L1.

Modality Profile

Row is monostructural (M), Ground-to-Overhead is weightlifting (W). With two movements split across two modalities, each represents 50% of the workout's modality profile.

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