Workout Description

Why This Workout Is Very Hard

This is a grueling, high-volume endurance test with 2000m of rowing bookending 400 bodyweight reps. The continuous nature prevents meaningful recovery, and grip fatigue from pull-ups severely impacts push-up performance. Most athletes will hit muscular failure multiple times and require extensive breaking of reps. The 25-35 minute duration creates significant metabolic demand that only experienced CrossFitters can handle as prescribed.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Four hundred total reps of pull-ups, push-ups, sit-ups, and squats will completely exhaust muscular endurance across all major muscle groups.
• Endurance (9/10): Two 1K rows bookending 400 bodyweight reps creates massive cardiovascular demand, requiring sustained aerobic output throughout the entire workout.
• Strength (3/10): Primarily bodyweight movements with medicine ball squats adding minimal load; focuses on strength endurance rather than maximal force production.
• Flexibility (3/10): Standard range of motion for all movements, with overhead reach in pull-ups and full depth squats requiring moderate mobility.
• Speed (3/10): Pacing becomes critical to avoid early burnout, but transitions between movements and rep cycling will slow significantly under fatigue.
• Power (1/10): No explosive movements; this is a grinding endurance workout where power output decreases as fatigue accumulates over time.

Movements

• Row
• Pull-Up
• Push-Up
• Sit-Up
• Air Squat

Scaling Options

Row 750m instead of 1K each time. Reduce bodyweight movements to 75 or 50 reps each. Substitute banded pull-ups, knee push-ups, anchored sit-ups, or air squats without medicine ball. Advanced athletes can add weight to movements or increase row distance to 1500m. Consider time cap of 35-40 minutes.

Scaling Explanation

Scale if you cannot perform 15+ consecutive pull-ups or push-ups, or if previous similar workouts took over 45 minutes. Priority is maintaining movement quality and consistent work rate rather than completing all reps. Athletes should finish feeling challenged but not completely depleted. Target 80-85% effort throughout with ability to hold conversation during easier segments.

Intended Stimulus

Long aerobic capacity workout lasting 25-40 minutes. Primarily oxidative energy system with glycolytic contributions during higher intensity segments. Tests muscular endurance, mental fortitude, and ability to maintain steady effort across multiple movement patterns. The bookend rows create additional metabolic demand while the bodyweight movements challenge upper body and core endurance.

Coach Insight

Pace the first 1K row at 70-75% effort to preserve energy for bodyweight movements. Break up pull-ups early - consider sets of 10-15 throughout. For push-ups, use knees when needed to maintain quality reps. Keep sit-ups and squats moving with brief rests. Maintain consistent breathing pattern and avoid going to failure on any single set. The second 1K row will be significantly harder - focus on maintaining stroke rate rather than power. Aim for negative splits on bodyweight movements if possible.

Benchmark Notes

This is a chipper-style workout with two 1000m rows bookending 400 bodyweight movements. Analysis breakdown: First 1000m row fresh: Elite 195s, recreational 270s. Then 100 pull-ups: Sets of 15-10-8-7-5-5... with breaks, elite ~120s fresh but +20% fatigue from rowing grip = 144s. 100 push-ups: Sets of 20-15-10-8... elite ~100s but +15% cumulative fatigue = 115s. 100 sit-ups: Continuous or large sets, elite ~90s + fatigue = 100s. 100 squats to medicine ball: Similar to air squats but overhead hold adds time, elite ~110s + fatigue = 125s. Final 1000m row heavily fatigued: +30-40% slower than fresh, elite 254s. Transitions: 4 equipment changes at 8-12s each = 40s total. Elite total: 195+144+115+100+125+254+40 = 973s (~16:13). Recreational multiplier ~2.3x gives 2240s. Applied standard CrossFit time distribution with tighter spreads for longer workouts: L9=900s (15:00), L8=1020s (17:00), L7=1140s (19:00), L6=1260s (21:00), L5=1380s (23:00), L4=1500s (25:00), L3=1620s (27:00), L2=1800s (30:00), L1=2100s (35:00).

Modality Profile

4 out of 5 movements are gymnastics (Pull-Up, Push-Up, Sit-Up, Air Squat), 1 out of 5 is monostructural (Row), and no weightlifting movements. 80% gymnastics, 20% monostructural.