Workout Description

Why This Workout Is Medium

Short, fast couplet with moderate gymnastics skill. Total work is 1,250 m of rowing and 50 chest-to-bar pull-ups, which taxes grip and pulling stamina. Most athletes finish within 6–12 minutes. The skill is higher than basic pull-ups but the volume is modest and there’s no external loading, keeping it from the Hard tier.

Benchmark Times for Regionals 15.2

• Elite: <5:30
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short sets and distances reward quick transitions, aggressive yet sustainable pacing, and unbroken pull-ups for top times.
• Endurance (6/10): Repeated 250 m rows across five rounds emphasize aerobic capacity with short, intense efforts and limited rest from transitions.
• Stamina (5/10): Fifty chest-to-bar reps and 1,250 m of rowing challenge upper-body and grip stamina without excessive total volume.
• Power (3/10): Kip timing and strong leg drive on the row require some explosiveness, but the workout favors steady output over peak power.
• Strength (2/10): No external load; strength demand is limited to bodyweight pulling and strong rowing strokes.
• Flexibility (1/10): Standard ranges of motion for kipping pull-ups and rowing; no extreme mobility requirements.

Scaling Options

Scale to: 250 m Row + 10 Pull-Ups (chin-over-bar) • 200 m Row + 10 Chest-to-Bar • 250 m Row + 10 Jumping Chest-to-Bar or Ring Rows

Scaling Explanation

Adjust pulling complexity, rep count, or row distance to maintain a fast, repeatable round time and preserve the pull + row stimulus without extended rest.

Intended Stimulus

Fast and repeatable efforts with minimal rest. Rows should feel like strong 250 m pushes—aggressive but not redline—followed by quick, clean chest-to-bar sets. Aim for unbroken or one break max on pull-ups. Keep transitions crisp so each round feels like a controlled sprint without blowing up your grip.

Coach Insight

Open each 250 m at a strong but sustainable pace, then accelerate the last 50 m. Step straight to the bar and go. One tip: Protect your grip—chalk once early, then commit to unbroken or a fast 6-4 split every round. Avoid early redline rows, sloppy kip timing, and long chalk breaks. Fast transitions win here.

Benchmark Notes

Times reflect a fast couplet. Beginners may chip away at singles on pull-ups and slower rowing, while advanced athletes keep transitions tight and pull-ups unbroken. Sub-8 is strong, sub-7 is elite. Use the levels to set a target pace and break-up strategy.

Modality Profile

Two modalities only: monostructural rowing and gymnastics pulling. Time spent favors the row slightly, as each 250 m takes longer than a fast set of 10 chest-to-bar, leading to approximately 60% monostructural and 40% gymnastics.

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