Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (over 6K meters of rowing alone) with heavy barbell cycling under cumulative fatigue. The 135/95lb front squats with split jerks become brutal after the initial 2K row and thrusters. The continuous nature with minimal rest between sections creates massive fatigue accumulation across multiple energy systems. The 45+ minute duration for average athletes makes this a true suffer-fest requiring significant scaling for most.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple rowing segments totaling 4.5K plus bike calories create massive cardiovascular demand over extended duration with minimal rest.
• Stamina (8/10): High volume thrusters, pull-ups, front squats, wall balls, and burpees will exhaust muscular endurance across all major muscle groups.
• Strength (6/10): Moderate to heavy loads on thrusters (95/65) and front squats with split jerks (135/95) require significant strength output.
• Power (5/10): Split jerks require explosive hip drive and overhead power, while thrusters and wall balls have moderate power components.
• Flexibility (4/10): Front squats, thrusters, and split jerks demand good ankle, hip, and shoulder mobility for proper positioning and execution.
• Speed (3/10): Long duration workout favors pacing over speed, though transitions between movements and maintaining rhythm are important.

Movements

• Wall Ball
• Air Bike
• Thruster
• Front Squat
• Burpee
• Jerk
• Row
• Pull-Up

Benchmark Notes

This is a complex multi-modal workout with significant volume across rowing, weightlifting, and gymnastics movements. Breaking it down section by section: Section 1 - 2K Row + Fran: The 2K row anchor shows L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. Following immediately with Fran (21-15-9 Thrusters 95/65 + Pull-ups), the Fran anchor shows L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. However, performing Fran after a 2K row will significantly impact performance due to pre-fatigue. The rowing will compromise grip strength and cardiovascular capacity for the pull-ups, and leg fatigue will affect thruster performance. Estimating 40-50% slower than fresh Fran times: Elite ~200 sec, Average ~500 sec, Novice ~900 sec. Combined with row: Elite ~590 sec, Average ~950 sec, Novice ~1450 sec. Section 2 - 1.5K Row + Complex: The 1.5K row should take Elite ~270 sec, Average ~315 sec, Novice ~405 sec. The complex of Front Squats + Split Jerk (135/95) in 21-15-9 format with bike calories interspersed is highly demanding. Each front squat + jerk cycle takes 4-5 seconds fresh, but with the heavy loading and fatigue, expect 6-8 seconds per complex in later rounds. The bike calories provide some active recovery but add time. Estimating: Elite ~480 sec, Average ~720 sec, Novice ~1080 sec for this entire section. Section 3 - 1K Row + 21-15-9 Wall Balls/Burpees: The 1K row takes Elite ~180 sec, Average ~210 sec, Novice ~270 sec. The 21-15-9 wall balls and burpees combination is brutal after all the previous work. Wall balls typically take 2-3 sec/rep fresh, but expect 3-4 sec/rep here. Burpees take 3-4 sec/rep fresh, but 4-6 sec/rep in this fatigued state. Total for this section: Elite ~300 sec, Average ~480 sec, Novice ~720 sec. Total workout time estimates: Elite athletes ~1370 sec (22:50), Average ~2150 sec (35:50), Novice ~3250 sec (54:10). However, this workout's extreme volume and multi-modal demands will push even elite athletes significantly. Adjusting upward: Elite ~1080-1200 sec (18-20 min), Average ~1560 sec (26 min), Novice ~2100 sec (35 min). Final targets: L10: 1080 sec, L5: 1560 sec, L1: 2100 sec

Modality Profile

8 movements total: 2 Gymnastics (Pull-Up, Burpee), 2 Monostructural (Row, Bike), 4 Weightlifting (Thruster, Front Squat, Jerk, Wall Ball). Percentages: 25% G, 25% M, 50% W.