Workout Description

Why This Workout Is Medium

Estimated density uses 300 sit-ups plus ~200 rowing strokes over 18–20 minutes at a 0.5 bodyweight load factor, yielding ~12–14 units/min (20 pts). Movement complexity averages Basic (20). Time domain sits in the 12–20 minute window (70). Base score ≈ 0.4×20 + 0.3×20 + 0.3×70 = 35. No modifiers apply. Overall difficulty: Medium.

Benchmark Times for Gut Buster

• Elite: <13:30
• Advanced: 15:00-16:30
• Intermediate: 18:00-20:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High abdominal and hip flexor endurance required for 300 total sit-ups. Success hinges on repeating large sets with short, controlled breaks without significant drop-off.
• Endurance (7/10): Sustained aerobic demand from a 1,000 m row and long duration sit-up volume. Heart rate should sit in a manageable zone while breathing stays rhythmic throughout the middle portion of the workout.
• Speed (5/10): Faster cycling helps, but pacing is key. Efficient transitions and consistent sit-up cadence matter more than sprinting any single segment.
• Flexibility (3/10): Basic range of motion: full trunk flexion/extension on sit-ups and safe hip position on the rower. Mobility demands are modest and mostly positional.
• Power (2/10): There is little need for explosive output. The row can use powerful drives, but the overall session rewards steady work more than peak power.
• Strength (1/10): No external load is used. The challenge is not maximal force but sustaining submaximal contractions across many repetitions.

Scaling Options

Scale to: 100 Sit-Up • 800 m Row • 100 Sit-Up • 120 Sit-Up • 750 m Row • 120 Sit-Up • 200 total Sit-Up (100-Row-100) with anchored feet or tuck crunches

Scaling Explanation

These options reduce total midline volume and rowing demand while preserving the chipper structure and intended steady, sustainable stimulus.

Intended Stimulus

A steady, breathing-focused grinder with a pronounced midline burn. Move the first 150 sit-ups in manageable sets, row at a controlled pace you could hold for a 2K, then fight to maintain cadence on the final 150. Minimal downtime, short breaks, and consistent mechanics deliver the best times.

Coach Insight

Open with repeatable sit-up sets (15–30 reps) and 3–5 seconds of rest. Row at a pace you’d hold for a strong but sustainable 2K, not a sprint. The one thing: Save your hip flexors—don’t race the first 150. Smooth to fast beats fast to slow. Common mistakes: blowing up early, sloppy sit-up standards (shoulders past hips, hands to floor), and rowing spikes that ruin the final sit-up set.

Benchmark Notes

Times range from beginner finishing around 35 minutes to elite near 13–14 minutes. Hitting L5 (~20 minutes) means steady sets of sit-ups with minimal rest and a controlled 1K row. Faster levels require tighter sit-up pacing and a stronger 1K row without redlining.

Modality Profile

Most time is spent on sit-ups (gymnastics), split into two large sets that dominate the workout. The 1,000 m row contributes a quarter of total time as a steady monostructural effort. There is no external loading or weightlifting component.

Similar Workouts to Gut Buster

If you enjoy Gut Buster, you might also like these similar CrossFit WODs:

• Hope for Kenya (88% similar) - AMRAP in 12 minutes: 50 Air Squats 30 Push-Ups 15 Pull-Ups...
• The 50s (86% similar) - For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups...
• Never Forget 31.01.2022 (85% similar) - AMRAP in 20 minutes 22 seconds 24 Burpees 29 Air Squats 1 minute Plank Hold 31 Alternating Lunges...
• Donald L. Wheeler Jr. (85% similar) - 13 Rounds for Time 13 Air Squats 13 Push-Ups 13 Reverse Crunches 13 Dips Cash-Out: 4 minute Plank H...
• Open 23.2A (84% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...
• Michael (84% similar) - For time: 3 rounds of: Run 800 meters 50 Back Extensions 50 Sit-Ups...
• Task Tabata (84% similar) - For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 sec...
• Fat Amy (83% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 K...

These WODs similar to Gut Buster share comparable training demands, time domains, and movement patterns.