Workout Description

Why This Workout Is Hard

The 2K row is a significant aerobic challenge that will leave most athletes fatigued. Adding kipping HSPU every 90 seconds creates skill demands under mounting fatigue, with shoulders already compromised from rowing. The penalty structure adds time pressure, forcing athletes to maintain pace despite accumulating fatigue. The combination of aerobic stress, skill requirements, and time pressure makes this challenging for average CrossFitters.

Benchmark Times for QUICKSAND (2K ROW TIME)

• Elite: <6:00
• Advanced: 6:10-6:30
• Intermediate: 7:00-7:30
• Beginner: >10:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 2K row is a classic cardiovascular endurance test, demanding sustained aerobic output over 6-10 minutes with additional fatigue from handstand push-ups.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility, thoracic extension, and wrist flexibility. Rowing requires hip hinge mobility and ankle flexibility.
• Stamina (6/10): Kipping handstand push-ups every 90 seconds will accumulate shoulder and tricep fatigue, while the rowing demands sustained muscular endurance throughout.
• Speed (5/10): Success depends on maintaining rowing pace to avoid time penalties, with quick transitions to handstand push-ups every 90 seconds.
• Strength (4/10): Handstand push-ups require significant pressing strength and core stability, though the kipping style reduces pure strength demands compared to strict versions.
• Power (3/10): Kipping handstand push-ups utilize some hip drive and momentum, while rowing has power elements, but neither movement is primarily explosive.

Movements

• Row
• Kipping Handstand Push-Up

Benchmark Notes

This workout combines a 2K row with kipping handstand push-ups every 90 seconds, with penalties for incomplete rowing. I'll use the 2K row anchor as the primary reference point. The 2K row anchor shows: L10: 360-390 sec, L5: 420-450 sec, L1: 510-540 sec. However, this workout adds significant complexity with the handstand push-ups and penalty structure. Movement breakdown: 2K row baseline would be 360-540 seconds for L10-L1. The kipping handstand push-ups every 90 seconds create interruptions - approximately 13-14 intervals during the row. Each HSPU interruption costs 3-5 seconds (dismount, 2 HSPUs, remount), totaling 40-70 seconds of added time. The penalty system (1 second per 100m not completed) creates additional pressure and potential time additions for slower athletes. For elite athletes (L10), they can maintain the row pace with minimal HSPU interference, finishing around 360-370 seconds. For intermediate athletes (L5), the interruptions become more costly and rowing pace degrades, pushing times to 420-450 seconds. For novice athletes (L1), the combination of slower rowing, longer HSPU transitions, and potential penalties pushes times to 540-630 seconds. The 10:30 time cap affects primarily L1-L2 athletes who may not complete the full distance. Final targets: L10: 360-370 sec, L5: 420-450 sec, L1: 540-630 sec.

Modality Profile

Two movements: Row (monostructural cardio) and Kipping Handstand Push Up (gymnastics bodyweight movement). Equal split between M and G modalities.