Workout Description

Why This Workout Is Hard

This workout combines high volume bodyweight movements (315 total reps) with continuous work and no built-in rest. The 2,000m of rowing bookends create significant aerobic demand, while the middle section accumulates serious fatigue across push-ups, med-ball cleans, and burpees. The burpees especially will compromise performance on subsequent rounds. Most athletes will need 25-35 minutes of sustained effort with multiple limiting factors (shoulders, legs, lungs) hit simultaneously.

Benchmark Times for Lorenzo

• 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 (9/10): High volume push-ups, burpees, and med-ball cleans will severely test upper body and core muscular endurance capacity.
• Endurance (8/10): Two 1000m rows bookending high-volume bodyweight work creates significant cardiovascular demand over extended duration with minimal rest.
• Speed (6/10): For-time format demands efficient movement cycling and minimal transition time between exercises to optimize total time.
• Power (5/10): Med-ball cleans and burpee jump components require explosive hip extension, though volume limits pure power expression.
• Flexibility (4/10): Med-ball cleans require hip and shoulder mobility, burpees demand full-body range of motion for efficient movement.
• Strength (3/10): Med-ball cleans provide moderate load, but primarily tests strength endurance rather than maximal force production capability.

Movements

• Row
• Push-Up
• Medicine Ball Clean
• Burpee

Benchmark Notes

This workout combines two 1000m rows with a 5-round bodyweight chipper. I'll analyze each component and apply fatigue multipliers. 1000m Row (Fresh): Elite 195-210 sec, Intermediate 240-270 sec, Novice 300-360 sec Bodyweight Chipper (5 rounds of 15 push-ups, 20 med-ball cleans 20/14, 21 burpees): - Push-ups: 1.5 sec/rep fresh, but will degrade significantly after rowing - Med-ball cleans: 2 sec/rep (lighter than barbell cleans) - Burpees: 3.5 sec/rep fresh, but will be much slower in later rounds Round-by-round breakdown: Round 1 (post-row fatigue): Push-ups 1.8 sec/rep (27 sec), Med-ball cleans 2.2 sec/rep (44 sec), Burpees 4 sec/rep (84 sec) = 155 sec Round 2: 1.2x multiplier = 186 sec Round 3: 1.3x multiplier = 202 sec Round 4: 1.4x multiplier = 217 sec Round 5: 1.6x multiplier = 248 sec Total chipper: 1008 sec for elite Transitions: 4 transitions between movements per round x 5 rounds = 20 transitions at 3-5 sec each = 80 sec Second 1000m Row (heavily fatigued): +40% from fresh time = 273-294 sec for elite Total Elite Time: 210 + 1008 + 80 + 280 = 1578 sec (~26:20) This is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec, but this workout is significantly longer due to the 2000m total rowing distance and higher rep counts. The closest anchor is actually a combination of Jackie (1000m row + bodyweight work) at L10 310-340 sec and a longer chipper format. Adjusting for the extended format and higher volume: L10: 900 sec (15:00) - Elite athletes L5: 1380 sec (23:00) - Average CrossFitter L1: 2100 sec (35:00) - Beginner/scaled Final targets: L10: 900 sec, L5: 1380 sec, L1: 2100 sec

Modality Profile

4 movements total: Row (M), Push-Up (G), Medicine Ball Clean (W), Burpee (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)