This workout consists of 3 rounds with decreasing reps: 21/15/9 pull-ups paired with 42/30/18 calorie rows. Pull-ups: Fresh state ~1.5 sec per rep. Round 1 (21 reps): 21 × 1.5 = 31.5 sec, broken into sets of 10-7-4 with 5-8 sec rest = ~45 sec total. Round 2 (15 reps): 1.1x fatigue multiplier, 15 × 1.5 × 1.1 = 24.75 sec + set breaks = ~35 sec. Round 3 (9 reps): 1.2x fatigue, 9 × 1.5 × 1.2 = 16.2 sec + minimal breaks = ~20 sec. Total pull-ups: 100 sec. Rowing: 42 cals = ~60 sec fresh, 30 cals = ~45 sec with 1.1x fatigue = 50 sec, 18 cals = ~27 sec with 1.2x fatigue = 32 sec. Total row: 142 sec. Transitions (3): 15 sec total. Elite time: 257 sec (4:17). Intermediate baseline: 340 sec. Applied 40% spread for short-medium workout, with levels representing 90th, 80th, 70th, 60th, 50th, 40th, 30th, 20th, and 10th percentiles.
