Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume (88 reps per round) and no built-in rest periods. The shoulder-to-overheads will fatigue the shoulders before pull-ups, while back squats under fatigue will challenge leg endurance. The row prevents full recovery between rounds. For the average CrossFitter, this 20-25 minute workout creates significant cumulative fatigue across multiple muscle groups.

Benchmark Times for Pedro 66

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 330 total reps with challenging movements tests muscular endurance severely. Upper body, core, and legs are all taxed through high-volume work.
• Endurance (8/10): High-volume rowing combined with multiple compound movements across three rounds creates significant cardiovascular demand. The workout's duration and movement variety challenges aerobic capacity substantially.
• Speed (7/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight movements is crucial for a competitive time.
• Flexibility (6/10): Shoulder mobility for S2OH, thoracic extension for pull-ups, and hip/ankle mobility for squats create moderate mobility demands throughout.
• Power (5/10): Shoulder-to-overhead movements require power output, while rowing demands force production. However, fatigue will limit explosive capacity.
• Strength (4/10): Moderate loads for S2OH and back squats require strength, but the high rep scheme shifts focus toward endurance rather than maximal force.

Movements

• Push-Up
• Back Squat
• Shoulder-to-Overhead
• Sit-Up
• Row
• Pull-Up

Scaling Options

Shoulder-to-Overhead: Scale to 75/55 or 65/45 lbs, or substitute push press/strict press. Pull-ups: Use banded pull-ups, jumping pull-ups, or ring rows. Back Squats: Reduce to 75/55 or bodyweight squats if needed. Row: Reduce to 15-18 calories per round. Volume: Consider 2 rounds or reducing to 15-18 reps per movement. Sit-ups: Scale to crunches or V-ups if needed. Time cap at 25 minutes.

Scaling Explanation

Scale if you cannot perform at least 10 unbroken reps of any movement when fresh, or if your max sets drop below 5 reps. The goal is to maintain consistent movement and avoid long breaks. Athletes should be able to complete each round within 2-3 minutes of their first round. Scale to preserve intended stimulus of moderate-high intensity sustained across all three rounds. Form should not break down significantly even in final round. Target completion time is 15-25 minutes depending on scaling choices.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative component. Primary focus is muscular endurance and stamina across multiple movement patterns. The workout challenges both upper and lower body pushing/pulling capacity while maintaining consistent output across rounds. The relatively high rep scheme per movement creates local muscular fatigue while the rowing provides active recovery between barbell movements.

Coach Insight

Break up the shoulder-to-overhead and back squats early (11-11 or 8-7-7) to prevent burnout. Row at a sustainable 1100-1300 cal/hr pace. Quick transitions between movements are key, but don't rush the setup on barbell movements. Pull-ups should be broken into manageable sets (6-8 reps) before grip fails. Consider alternating kipping and strict pull-ups to manage fatigue. The sit-ups provide active recovery - use them strategically. The 5 push-up cash-out seems small but will feel significant after all the pressing volume.

Benchmark Notes

Analysis based on Helen (3 rounds with pull-ups) and Grace (barbell cycling) anchors: Per Round Breakdown (Elite Male): - Row 22 cal: 35-40s - S2OH (95#): 22 reps at 2.5s = 55s - Pull-ups: 22 reps at 1.5s = 33s (with fatigue) - Back Squats: 22 reps at 2s = 44s - Sit-ups: 22 reps at 1s = 22s Base time per round: ~194s Fatigue multipliers: - Round 1: 1.0x = 194s - Round 2: 1.1x = 213s - Round 3: 1.2x = 233s Total: 640s + transitions (30s) + cash-out (10s) = ~680s for elite Compared to Helen (7:30-8:30 elite), this has higher volume per round but lighter barbell work. Scaled up ~15% from Helen's elite times due to increased volume. L10 targets: Male: 8:00 (480s) Female: 10:00 (600s) L5 targets: Male: 12:00 (720s) Female: 14:00 (840s) L1 targets: Male: 18:00 (1080s) Female: 20:00 (1200s)

Modality Profile

Of 6 movements: 3 Gymnastics (Pull-Up, Sit-Up, Push-Up), 1 Monostructural (Row), 2 Weightlifting (Shoulder-to-Overhead, Back Squat). 3/6=50% G, 1/6≈17% M, 2/6≈33% W

Similar Workouts to Pedro 66

If you enjoy Pedro 66, you might also like these similar CrossFit WODs:

• Valentine's Day (85% similar) - For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-...
• Thanksgiving With The Girls (84% similar) - For Time "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen's" House 400 meter...
• Marie (84% similar) - AMRAP in 17 minutes 26 Air Squats 7 Power Cleans (80/55 kg) 17 Burpees Over the Bar...
• Lt. Brad Clark (84% similar) - For Time Buy-In: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) ...
• LP 450 (84% similar) - For Time 100 Double-Unders 10 Chest-to-Bars 20 Toes-to-Bars 30 Deadlifts (155/105 lbs) 40 Push-Ups 5...
• Turbulence (84% similar) - AMRAP in 12 minutes 50 Double-Unders 25 American Kettlebell Swings (32/16 kg) 12 Handstand Push-Ups...
• Noah (84% similar) - For Time Buy-in: 67 Push-Ups Then, 3 Rounds of: 800 meter Run 23 Pull-Ups 23 Wall Ball Shots 21 Dea...
• Lucas (84% similar) - 3 Rounds for Time 30 Weighted Sit-Ups (15/10 kg) 24 Box Jumps (60/50 cm) 30 Kettlebell Swings (20/16...

These WODs similar to Pedro 66 share comparable training demands, time domains, and movement patterns.