Workout Description

Why This Workout Is Hard

This workout combines significant volume (90 reps per round) with continuous work and no built-in rest. The 700m row pre-fatigues before bodyweight movements, then pull-ups will limit many athletes while push-ups and squats accumulate serious fatigue. The 700m run finish under time pressure after 270 total reps creates a brutal combination. Most will need to break movements significantly or scale pull-ups.

Benchmark Times for Aerobic WOD I

• Elite: <9:30
• Advanced: 10:30-11:30
• Intermediate: 12:30-14:00
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work (60 pull-ups, 90 push-ups) combined with 120 air squats will severely test muscular endurance capacity.
• Endurance (8/10): The 700m row and run bookends plus continuous bodyweight movements create significant cardiovascular demand over 16 minutes with minimal rest.
• Speed (6/10): Fast transitions between movements and maintaining cycle rate under fatigue are crucial for completing within the 16-minute time cap.
• Flexibility (3/10): Pull-ups require shoulder mobility, push-ups need wrist/shoulder range, and air squats demand ankle and hip mobility for proper depth.
• Strength (2/10): Purely bodyweight movements with no external load make this primarily a strength endurance rather than maximal strength challenge.
• Power (2/10): Minimal explosive demand as movements are performed at sustainable pace rather than maximal speed due to high volume.

Movements

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

Benchmark Notes

This workout consists of 700m row + 3 rounds of (20 pull-ups, 30 push-ups, 40 air squats) + 700m run with 16min cap. I'll analyze this using Helen as the primary anchor since it has similar structure (3 rounds with running and pull-ups). Helen: 3 rounds of 400m run + 21 KB swings + 12 pull-ups. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Movement breakdown: 700m row = ~140-200 sec (similar to 400m run but slightly longer). Round 1: 20 pull-ups (20-30 sec) + 30 push-ups (30-45 sec) + 40 air squats (40-60 sec) = 90-135 sec fresh. Round 2: Same movements with 1.1x fatigue = 99-149 sec. Round 3: Same movements with 1.2x fatigue = 108-162 sec. Total gymnastics: 297-446 sec. 700m run = ~140-210 sec (fatigued after gymnastics, +15% = 161-242 sec). Transitions: ~30-60 sec total. Total estimated time: 140-200 + 297-446 + 161-242 + 30-60 = 628-948 sec. This is slightly faster than Helen due to no KB swings (which are metabolically demanding) but has more total reps (270 vs 102 per round). The 700m bookends add significant volume. Adjusting Helen benchmarks upward by ~15% to account for higher rep count: L10 570 sec, L5 750 sec, L1 1260 sec. These times fit well within the 16min (960 sec) cap, with only L1 athletes potentially hitting the time cap.

Modality Profile

3 Gymnastics movements (Pull-Up, Push-Up, Air Squat) and 2 Monostructural movements (Row, Run). With 5 total movements, this breaks down to 60% Gymnastics and 40% Monostructural.