Workout Description
For Time
Buy-In: 1200 meter Row
Then wear a Weight Vest (20/14 lb) and complete:
400 meter Single Plate-Pinch Carry (45/25 lb)
20 Air Squat (every rest)
Then remove the Weight Vest and complete 10-9-8-7-6-5-4-3-2-1 reps of:
Single Kettlebell Deadlifts (70/53 lb)
50 meter Farmer's Carry (70/53 lb)
Lateral Box Step-Ups (24/20 in each side)
Then wear a Weight Vest (20/14 lb) and complete:
400 meter Single Plate-Pinch Carry (45/25 lb)
20 Air Squat (every rest)
Cash-Out (no Weight Vest): 1200 meter Row
Why This Workout Is Medium
Based on the framework: low work-density from long carries/rows maps to the lowest density bucket, movement complexity averages near basic-moderate, and the long (30+ min) time domain scores 75. Base score ~40.4, adjusted ×0.95 for the descending ladder, yields ~38, which classifies as Medium. Despite strong grip fatigue, the work is steady and not highly technical.
Benchmark Times for Grog Bowl
- Elite: <32:00
- Advanced: 34:00-36:00
- Intermediate: 38:00-40:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Large cumulative volume of step-ups, squats during breaks, and repeated carries tax lower-body and grip endurance.
- Endurance (7/10): Two 1200 m rows and long total duration demand sustained aerobic output and steady breathing for 30–50 minutes.
- Strength (4/10): Heavier double-kettlebell farmer’s carries and loaded grip holds require strength, but not near-max efforts.
- Speed (3/10): Tempo is deliberate with few fast cycles; pacing and quick transitions help but it’s not a sprint workout.
- Flexibility (2/10): Standard ROM for squats and step-ups with no extreme positions; only basic hip/ankle mobility needed.
- Power (2/10): Minimal explosive demand; most work is controlled carries, steady step-ups, and rowing cadence.
Movements
- Row
- Single Plate-Pinch Carry
- Air Squat
- Single Kettlebell Deadlift
- Lateral Box Step-Up
- Farmer Carry
Scaling Options
Scale to: 800 m row buy-in/cash-out • 400 m total pinch carry (no vest) + 10 air squats per rest • 10-1 with 53/35 lb KB DL, 35/26 lb farmer’s carry, 20/16 in step-ups
Scaling Explanation
Reduces distance and loading to maintain continuous movement, manageable grip demands, and similar pacing while preserving the workout’s structure and stimulus.
Intended Stimulus
A long, steady grind that punishes grip and midline while keeping your heart rate in a sustainable zone. Rows are smooth and controlled, carries are broken intentionally to manage hands, and step-ups stay unbroken or in big sets. You should feel consistently challenged but never redline, moving almost the entire time.
Coach Insight
Pace the row and carries so you can keep moving on the step-ups without blowing up your grip. Break before you have to. The one tip: protect your hands—switch carry hands early and often. Avoid sprinting early, sloppy step-up footwork, and letting rest penalties explode with overly long plate-carry efforts.
Benchmark Notes
These finish-time tiers reflect a long, grindy effort with significant carries and rowing. L1 is capped at 60 minutes, while advanced athletes push toward 32–36 minutes. Use these targets to choose loads/distances that keep you moving steadily without extended, repeated breaks.
Modality Profile
About half the time is spent under external load (plate pinch and farmer’s carries plus KB deadlifts). Rowing contributes a significant monostructural chunk. The remaining time is bodyweight (air squats during rests and lateral step-ups), making it a mixed grunt-work chipper with heavy emphasis on loaded carries.
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