Workout Description

Why This Workout Is Very Hard

A short, high-skill sprint where the 1,000 m row demands near-threshold pacing and the 100 ft handstand walk requires advanced balance, midline control, and shoulder stamina. The tight 6-minute cap forces aggressive execution with limited room for error. Many capable athletes will time-cap on the handstand walk under fatigue, elevating difficulty.

Benchmark Times for Regionals 16.1

• Elite: <4:00
• Advanced: 4:15-4:30
• Intermediate: 4:45-5:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): It rewards fast but precise transitions: a hard, efficient row pace and decisive kick-ups in manageable segments. Speed matters, but sloppy rushes on handstand walks often backfire into no-reps and extra rest.
• Endurance (6/10): A 1,000 m row is a mid-distance aerobic effort demanding strong cardiovascular output. The overall time domain is short, but the row still challenges breathing, pacing, and energy management before transitioning to skill work.
• Stamina (6/10): Shoulder and midline stamina are taxed by sustaining inversion and repeated kick-ups after a hard row. The workout hinges on maintaining quality handstand walk segments without excessive rest or sloppy technique.
• Power (5/10): Row start and strokes benefit from strong, explosive drives, while handstand walk kick-ups require crisp, powerful initiation. However, the event is more sustained output than pure power.
• Flexibility (4/10): Efficient handstand walking requires adequate shoulder flexion, thoracic extension, and wrist comfort to stack joints and reduce energy leaks, especially under breathing and heart rate stress from the row.
• Strength (2/10): No external loading. Strength shows up as bodyweight shoulder pressing capacity and midline integrity to support controlled, stacked positions during the handstand walk, not maximal force production.

Movements

• Handstand Walk
• Air Bike

Scaling Options

Scale to: Row 1,000 m + 100 ft Bear Crawl • Row 1,000 m + 75 ft Handstand Walk • Row 750 m + 100 ft Handstand Walk in 5–10 ft segments

Scaling Explanation

These options reduce skill and/or volume to keep intensity high and preserve the couplet’s feel: a strong monostructural effort immediately followed by inverted shoulder-demanding locomotion within the 6-minute cap.

Intended Stimulus

A hard row into composed, confident handstand walk segments. You should feel your heart rate high finishing the row, then quickly settle into smooth, repeatable kick-ups. Aim for urgency without panic—move fast, but protect the shoulders and midline by choosing segment lengths you can hit cleanly under fatigue.

Coach Insight

Pace the row at 2k pace plus a small push—fast, not frantic. Sit up tall, strong leg drive, and relax the grip. Big tip: Only kick up when you’re certain. Commit to clean 10–25 ft segments, breathe, and shake out briefly between attempts. Avoid redlining the row and then failing repeated attempts. Don’t wander on the floor—set clear markers and move decisively between segments.

Benchmark Notes

If you finish closer to 6:00, you likely paced the row conservatively or struggled with handstand walk breaks. Mid-pack athletes will land around 5:00. Elite athletes finish under 4:30 by rowing fast but controlled and executing large, efficient handstand walk segments.

Modality Profile

Most time is on the rower, a monostructural effort (approximately two-thirds of the workout). The remaining work is a pure gymnastics skill—handstand walk—requiring control and balance under fatigue. There is no external loading or barbell component in this event.

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