Workout Description

Why This Workout Is Extremely Hard

Very long, grindy mixed-modal piece with 5,000 meters of rowing and 1,500 meters of loaded carries. Low skill but high total volume and significant grip/core fatigue push duration toward an hour for most. Sustained aerobic output, posture under load, and shoulder stability are continuously taxed, making it an extremely demanding endurance-strength effort.

Benchmark Times for Weston

• Elite: <42:00
• Advanced: 46:00-50:00
• Intermediate: 54:00-58:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long aerobic effort with 5,000 meters of rowing and extended time on feet carrying loads favors sustained cardiovascular capacity and steady breathing control.
• Stamina (8/10): Repeated, lengthy carries and rowing intervals require muscular endurance of grip, shoulders, and midline over five rounds with minimal rest.
• Speed (4/10): Some opportunity to push transitions and rowing pace, but primary stimulus is sustained grind rather than sprint cycling.
• Strength (3/10): Loads are moderate; challenge is holding and supporting them for distance rather than near-max lifting.
• Flexibility (2/10): Overhead position demands stable shoulder flexion, but overall range-of-motion requirements are basic and repeatable.
• Power (2/10): Limited need for explosive output; success comes from steady force application, not quick bursts.

Movements

• Waiter Walk
• Farmer Carry
• Row

Scaling Options

Scale to: 5 rounds of 750m row • 150m farmer carry + 25m waiter R/L • 2x35/25 lb (or 24/16 kg) • 5 rounds of 600m row • 100m farmer carry + 25m waiter R/L • 2x26/18 lb

Scaling Explanation

Adjusting rowing distance and carry loads keeps the time domain and aerobic-grip stimulus while preserving the workout’s structure and intent.

Intended Stimulus

Steady, aerobic grind. Maintain a controlled, repeatable row pace that preserves grip and midline for the carries. Farmer carries should feel heavy but manageable, while the waiter walks demand focus on posture and shoulder stability. Minimal stops, planned short breaks, and consistent round times are the aim.

Coach Insight

Pace the row at a conversational but purposeful split you can repeat five times. Stand tall on carries, breathe, and set the load down before form degrades. The one tip: Protect your grip—place the implements down proactively rather than failing mid-carry. Common mistakes: Over-rowing early, sloppy overhead position, and taking giant rest breaks instead of quick, planned drops.

Benchmark Notes

Times range from about 75 minutes for newer athletes down to 42 minutes for elites. Use these tiers to pick a sustainable row pace and carry loads that keep you moving. If you can’t finish near L3–L5, reduce distances or loads so round times remain consistent.

Modality Profile

Most time is spent on the rower (monostructural), with the remaining work dominated by loaded carries (weightlifting). No gymnastics movements are included. Expect roughly a 60/40 split in time between rowing and carries for most athletes.

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