Workout Description

Why This Workout Is Very Hard

Thirty back squats at bodyweight is a heavy, strength-endurance dose for most athletes, demanding bracing and leg capacity under fatigue. The immediate 1000m row is a near-threshold effort that punishes overpacing on the barbell. Low movement complexity but high relative loading and a hard aerobic finish make this deceptively grueling for a broad population.

Benchmark Times for San Fran Crippler

• Elite: <5:30
• Advanced: 6:30-7:30
• Intermediate: 8:30-9:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Bodyweight back squats are heavy for many; completing 30 reps requires solid maximal strength reserves to keep positions, drive out of the hole, and preserve bar speed under fatigue.
• Stamina (6/10): Thirty heavy squats in a short window challenge lower-body stamina and trunk stability, especially if performed in large sets with minimal rest before transitioning to the row.
• Speed (6/10): Efficiency comes from quick-but-safe squat cycling and a strong, consistent stroke rate on the rower, with minimal transition time between pieces.
• Endurance (6/10): A hard 1000m row demands sustained aerobic power near threshold, especially after leg fatigue from squats. Expect breathing to climb steadily and remain high for the entire row portion.
• Power (5/10): Drive out of the squat and strong rowing strokes reward powerful hip and leg extension, though the effort trends toward sustained output rather than pure explosiveness.
• Flexibility (2/10): Requires standard squat mobility: hips below parallel, neutral spine, and adequate shoulder/wrist position to support the bar; nothing beyond typical barbell range demands.

Movements

• Back Squat
• Row

Scaling Options

Scale to: 30 Back Squats @ 75% bodyweight + 1000m Row • 30 Back Squats @ 50–60% bodyweight + 1000m Row • 30 Front Squats @ ~40–50% bodyweight + 750m Row

Scaling Explanation

Reducing load and/or row distance preserves the heavy-leg stimulus and fast finish while keeping mechanics safe and intensity high for different strength and conditioning levels.

Intended Stimulus

A heavy-leg punch followed by a hard, uncomfortable row. The squats should feel challenging but smooth—ideally one big set or two quick sets—leaving you able to push a strong, steady 1k at near-threshold pace. You should finish breathing hard, legs burning, with minimal downtime between movements.

Coach Insight

Pace the squats so you can row hard. Unbroken is ideal if confident; otherwise 20/10 or 15/10/5 with short, timed breaks. One tip: Hold perfect positions on every squat. Good bracing saves your legs and lets you row faster. Avoid mistakes: Starting the row too hot, excessively deep squat sets that force long rest, or sloppy depth/lockout standards.

Benchmark Notes

Times are tiered from a 15:00 cap down to elite sub-5:30 finishes. Faster scores require unbroken or near-unbroken squats at bodyweight and a hard, controlled 1k row. If you’re finishing around 9–10 minutes, you’re pacing well and maintaining the intended heavy-yet-fast stimulus.

Modality Profile

Half the workout is a monostructural 1000m row that typically consumes the majority of time. The other component is a heavy set of barbell back squats. No gymnastics elements are present, so the blend skews slightly toward monostructural over weightlifting based on time spent.

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