Workout Description

Why This Workout Is Hard

This workout creates significant grip and pulling fatigue accumulation across 5 rounds with no built-in rest. The 20 pull-ups per round (100 total) will force most athletes to break into small sets, while the rowing maintains elevated heart rate throughout. The continuous nature prevents recovery between movements, and the high pull-up volume will require scaling for many average CrossFitters to complete as prescribed.

Benchmark Times for Pull It Together

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): One hundred total pull-ups combined with rowing calories will heavily tax upper body muscular endurance and grip stamina.
• Endurance (7/10): Five rounds of rowing and pull-ups creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout the workout.
• Speed (6/10): Fast transitions between rowing and pull-ups, plus maintaining quick stroke rate and pull-up cycling are crucial for time.
• Power (4/10): Rowing stroke requires some explosive hip drive and pull-ups benefit from kipping power, but sustained output dominates.
• Strength (3/10): Pull-ups require relative bodyweight strength, but the high volume shifts focus toward strength endurance rather than maximal force.
• Flexibility (3/10): Pull-ups demand shoulder mobility and lat flexibility, while rowing requires hip hinge mobility for proper stroke mechanics.

Movements

• Row
• Pull-Up

Benchmark Notes

This workout consists of 5 rounds of 10/8 calorie row + 20 pull-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - 10/8 Calorie Row: At moderate pace, 10 calories takes approximately 18-25 seconds for males, 8 calories takes 15-22 seconds for females - 20 Pull-ups: In fresh state, 20 kipping pull-ups take 20-40 seconds depending on skill level Round-by-Round Breakdown (Male): Round 1: 10 cal row (20 sec) + 20 pull-ups (25 sec) + transition (3 sec) = 48 sec Round 2: 10 cal row (22 sec) + 20 pull-ups (30 sec) + transition (3 sec) = 55 sec (fatigue 1.1x) Round 3: 10 cal row (24 sec) + 20 pull-ups (35 sec) + transition (3 sec) = 62 sec (fatigue 1.2x) Round 4: 10 cal row (26 sec) + 20 pull-ups (40 sec) + transition (3 sec) = 69 sec (fatigue 1.3x) Round 5: 10 cal row (28 sec) + 20 pull-ups (45 sec) + transition (3 sec) = 76 sec (fatigue 1.4x) Total estimated time: 48+55+62+69+76 = 310 seconds for elite level This workout is similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with rowing instead of running and more pull-ups per round. Helen's L10 anchor is 450-510 seconds for males. However, this workout has 5 rounds vs 3, and 100 total pull-ups vs 36, making it significantly more demanding. The rowing component is less demanding than 400m runs. Adjusting from Helen anchor: Helen has 36 total pull-ups, this has 100 pull-ups (2.8x more). Helen has running which is more demanding than rowing. Estimating this workout should take about 70-75% of Helen's time due to the rowing vs running trade-off, but extended due to higher pull-up volume. Final Male Benchmarks: L10: 360 seconds (6:00) L5: 600 seconds (10:00) L1: 1080 seconds (18:00)

Modality Profile

Two movements: Row (monostructural cardio) and Pull-Up (bodyweight gymnastics). Equal 50/50 split between M and G modalities.