Workout Description

Why This Workout Is Hard

A long partner effort anchored by a 5000 m row, plus 50 front squats and 60 box jumps, with continuous plank holds removing true rest. Movement complexity is basic, but the sustained cardio, midline fatigue, and shared pacing under an isometric constraint make it a grind. Typical teams finish in 20–35 minutes if transitions and pacing are tight.

Benchmark Times for I Plank, You Plank

• Elite: >18:00
• Advanced: 22:30-20:00
• Intermediate: 27:30-25:00
• Beginner: <40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 5000 m partner row drives a large aerobic demand with sustained, repeatable efforts and short transitions. Heart rate stays elevated throughout with minimal passive rest due to the required plank holds.
• Stamina (7/10): Front squat volume, box jumps, and long isometric planks tax muscular endurance in legs and trunk. Success hinges on maintaining output and posture across multiple sets without form breakdown.
• Power (5/10): Box jumps introduce repeated explosive hip extension, while rowing has a power component per stroke. However, the long time domain dampens peak power emphasis.
• Speed (4/10): Speed matters in transitions, stroke rate management, and quick-but-safe box jump cycling. The long duration favors steady cadence over sprint pacing.
• Strength (3/10): Strength demands are moderate; front squats require competent leg and core strength but not maximal loading. The emphasis is on repeatable sets rather than heavy singles.
• Flexibility (3/10): Requires reliable squat depth, hip/ankle flexion, and shoulder stability for the plank. No extreme ranges of motion, but adequate mobility improves positions and reduces fatigue.

Scaling Options

Scale to: 4000 m Row + 40 Front Squats (light load) + 60 Step-Ups • 5000 m Row + 50 Goblet Squats (light DB/KB) + 60 Box Jumps (lower box) • Keep reps but use 30s work/30s plank intervals (forearm or elevated plank)

Scaling Explanation

These options reduce volume, load, or plank difficulty to preserve continuous movement, midline stimulus, and safe mechanics while maintaining the workout’s partner flow.

Intended Stimulus

Steady cardio with constant midline tension. Alternate often enough to keep rowing pace smooth and sustainable, then move the bar and box without long breaks. The plank should be challenging but never fail—quick switches keep both partners engaged. Finish feeling aerobically taxed, legs pumped, and abs burning, with minimal downtime.

Coach Insight

Pace the row with short, consistent splits (250–500 m each). On squats, use sets you can repeat without grinding; on the box, find a safe rhythm and step down. The one tip: switch before the plank crumbles. If the plank degrades, all work slows. Avoid sloppy transitions and oversized sets that force long breaks or plank failures.

Benchmark Notes

These times represent total team finish times from beginner to elite. Newer teams may need close to the cap, while experienced pairs who split the row smartly and cycle fast squats/jumps can finish under 20 minutes. Use these to choose splits and scaling that keep you moving without plank breakdowns.

Modality Profile

Monostructural dominates from the 5000 m row. Weightlifting is represented by the front squats. Gymnastics includes box jumps and the plank hold; while concurrent to work, it contributes notable midline demand without drastically changing total time spent.

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