Workout Description

Why This Workout Is Very Hard

Two near-2k rows bookend a long chipper of 332 mixed reps. Moderate barbell loading (100/60 kg deadlifts, 40/30 kg push press) and high pulling volume (pull-ups, DB snatches, deadlifts) drive grip and shoulder fatigue. Movement complexity is moderate, but duration will trend 30–50 minutes for most. Demands broad aerobic capacity, pacing discipline, and muscular stamina.

Benchmark Times for Ratana

• Elite: <24:00
• Advanced: 26:00-28:30
• Intermediate: 31:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with moderate loading and bodyweight movements require sustained muscular output in shoulders, grip, and legs without long breaks.
• Endurance (7/10): Two long rows plus continuous chipper work make this a primarily aerobic effort requiring steady breathing, consistent splits, and fatigue management across 30–50 minutes.
• Strength (5/10): Deadlifts at 100/60 kg and high-rep push presses demand baseline strength, but there are no maximal lifts or very heavy singles.
• Speed (4/10): Not a sprint; success comes from controlled tempo, quick but sustainable barbell cycling, and minimal transition time.
• Power (4/10): Limited explosive demand; cycling efficiency matters more than max power, especially on DB snatches and push presses.
• Flexibility (2/10): Standard ROM for squats, lunges, and overhead positions; competent mobility is needed, but no extreme ranges or advanced positions are required.

Movements

• Push Press
• Push-Up
• Air Squat
• Walking Lunge
• Burpee
• Deadlift
• Dumbbell Snatch
• Row
• Pull-Up

Scaling Options

Scale to: Row 1,500/1,500 m • DB Snatch 15/10 kg, Push Press 30/20 kg, Deadlift 70/45 kg • Pull-Ups → Jumping Pull-Ups or Ring Rows

Scaling Explanation

Reduces rowing volume and loading while preserving movement order and stimulus, keeping grip and shoulder fatigue appropriate without bottlenecks.

Intended Stimulus

Steady, grinding cardio with deliberate pacing on both rows and controlled sets through the middle chipper. Keep heart rate manageable, avoid redlining early, and protect your grip and shoulders. You should feel consistently taxed but never blown up, finishing with enough left to hold your second row split near the first.

Coach Insight

Pace the first row at a sustainable split you can repeat or slightly beat on the way out. Break barbell sets early and consistently—leave two reps in the tank. Most important: Manage grip—use quick breaks and switch hands smoothly on DB snatches. Avoid sprinting burpees and overpulling the rower. Big unbroken sets early will backfire before the deadlifts and final row.

Benchmark Notes

These times reflect total finish time from first row start to final row completion. Aim to land near your level by pacing rows, breaking barbell sets early, and keeping transitions tight. Faster athletes maintain steady rowing splits and short rests with smart sets on pull-ups and deadlifts.

Modality Profile

Nearly half the time is spent rowing, driving monostructural dominance. Gymnastics volume (burpees, pull-ups, push-ups, air squats, lunges) is substantial. Weightlifting segments (DB snatch, push press, deadlift) are meaningful but secondary to the overall aerobic and bodyweight workload.

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