Workout Description

Why This Workout Is Hard

This partner workout combines significant volume (3,500m total rowing) with moderate-weight thrusters and bar-facing burpees in a descending scheme. While the partner format allows some rest, the continuous nature and movement interference (rowing impacts legs for thrusters, thrusters fatigue shoulders for burpees) creates substantial accumulation. Most athletes will take 25-35 minutes with limited natural break points.

Benchmark Times for Wildfire

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of compound movements with decreasing rep schemes tests muscular endurance. Legs and shoulders face continuous work from rowing, thrusters, and burpees.
• Endurance (8/10): Extended rowing intervals combined with high-rep thrusters and burpees create significant cardiovascular demand. Total workout duration likely 20-30 minutes of sustained effort.
• Speed (7/10): Quick transitions between movements and maintaining fast burpee-over-bar cycling is crucial. Descending rep scheme allows higher intensity.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Bar-over burpees require hip extension and shoulder flexibility.
• Strength (5/10): Moderate loads for thrusters (95/65) require strength endurance, especially when fatigued. Not maximal loads but challenging when combined with volume.
• Power (4/10): Thrusters have power component but fatigue will limit explosive output. Rowing power diminishes over distance.

Movements

• Thruster
• Row

Scaling Options

Reduce thruster weight to 65/45 lbs or 55/35 lbs based on capacity. Step-back burpees instead of jumping. Can reduce row distances to 1500m/750m/250m. For significant scaling, substitute thrusters with front squats or wall ball shots. Consider 40/20/10 rep scheme for both movements. Partners can split work unevenly (stronger athlete takes larger portions) to keep workout time reasonable.

Scaling Explanation

Scale if unable to perform 10+ unbroken thrusters at prescribed weight or if rowing pace exceeds 2:30/500m. Priority is maintaining consistent movement and avoiding long breaks. Target time is 25-30 minutes for Rx teams, 30-35 minutes for scaled teams. Scale to maintain intensity - athletes should be working steadily but able to continue without extended rest periods. Form deterioration on thrusters is key indicator for scaling weight.

Intended Stimulus

Long-duration glycolytic/oxidative workout (20-30 minutes) with descending volume. Tests muscular endurance and ability to maintain power output under fatigue. Primary challenge is conditioning with moderate loads. Partner format allows strategic work-sharing while maintaining intensity.

Coach Insight

Row pace should be sustainable but purposeful - aim for 2:00-2:15/500m initially. Partners can alternate 250-500m segments on longer rows. For thrusters, break sets early (15-10-10-15 on first round) to avoid severe muscle fatigue. Quick but controlled transitions between movements. Bar-over burpees should be touch-and-go when fresh, transitioning to singles as fatigue sets in. One partner can set up equipment while other finishes rowing.

Benchmark Notes

This is a partner workout with decreasing volume. Using Jackie (1000m row, 50 thruster 45/35, 30 pull-up) as primary anchor since it shares similar movement patterns. Breakdown for elite male (L10) target: 2000m Row: 390s 50 Thrusters: 50 reps × 2.5s = 125s + 30s breaks 50 Bar Over Burpees: 50 × 4s = 200s + 20s breaks 1000m Row: 210s 30 Thrusters: 30 × 2.7s = 81s + 15s breaks 30 Bar Over Burpees: 30 × 4.2s = 126s + 15s breaks 500m Row: 110s 20 Thrusters: 20 × 3s = 60s + 10s breaks 20 Bar Over Burpees: 20 × 4.5s = 90s + 10s breaks Transitions: 8 × 8s = 64s Total: ~14:00 (840s) for elite males Jackie anchor suggests 5:10-5:40 for elite on shorter workout. This longer variant with 2x-3x volume and higher intensity movements projects to ~2.6x longer. Female adjustments: - Row splits ~12% slower - Thrusters with lighter load but similar pacing - Bar over burpees similar speed but more fatigue Recap: Male L10: 14:00 (840s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 16:00 (960s) Female L5: 23:00 (1380s) Female L1: 35:00 (2100s)

Modality Profile

Row (M), Thruster (W), Bar Over Burpee (G) - One movement from each modality. Thruster weighted slightly higher as a complex movement combining front squat and press.

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