Workout Description

Why This Workout Is Hard

This workout combines high volume bodyweight movements with significant cardiovascular demand across 5 rounds. The 1K rows (5K total) create substantial aerobic fatigue, while 120 pull-ups and 160 push-ups demand serious upper body endurance. The continuous nature with no built-in rest means grip fatigue from rowing carries into pull-ups, and accumulated upper body fatigue makes later rounds progressively harder. Most athletes will need to break movements significantly.

Benchmark Times for WOD

• 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 upper body work with 120 pull-ups and 160 push-ups will severely test muscular endurance, especially with grip fatigue.
• Endurance (8/10): Five 1K rows create significant cardiovascular demand, requiring sustained aerobic output over approximately 25-30 minutes of total work time.
• Speed (4/10): Transition efficiency between movements becomes important, but pacing strategy dominates over pure speed due to high volume.
• Strength (3/10): Primarily bodyweight movements with rowing resistance, testing relative strength endurance rather than maximal force production.
• Flexibility (3/10): Rowing requires hip hinge mobility, pull-ups need shoulder flexibility, push-ups demand basic shoulder and thoracic mobility.
• Power (2/10): Minimal explosive demand; rowing can be powerful but likely paced steadily given the volume and upper body fatigue.

Movements

• Row
• Pull-Up
• Push-Up

Benchmark Notes

This workout consists of 5 rounds of 1000m row, 24 pull-ups, and 32 push-ups for time. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 1000m Row: 195-270 seconds (3:15-4:30) - 24 Pull-ups: 24-48 seconds (1-2 sec per rep) - 32 Push-ups: 32-48 seconds (1-1.5 sec per rep) - Transitions: 3-6 seconds between movements Round-by-Round Breakdown for L5 (Median) Athlete: Round 1 (Fresh): Row 210s + Pull-ups 36s + Push-ups 40s + Transitions 12s = 298s Round 2 (1.1x fatigue): Row 231s + Pull-ups 40s + Push-ups 44s + Transitions 12s = 327s Round 3 (1.2x fatigue): Row 252s + Pull-ups 43s + Push-ups 48s + Transitions 12s = 355s Round 4 (1.3x fatigue): Row 273s + Pull-ups 47s + Push-ups 52s + Transitions 12s = 384s Round 5 (1.4x fatigue): Row 294s + Pull-ups 50s + Push-ups 56s + Transitions 12s = 412s Total: 1776 seconds (~29:36) Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L5 times of 1260-1440 seconds. However, this workout is significantly more demanding due to: 1. Longer cardio component (1000m row vs 400m run) 2. More challenging upper body work (24 pull-ups + 32 push-ups vs 30 box jumps + 30 wall balls) 3. Greater grip fatigue from rowing into pull-ups Adjusting from Kelly anchor: Adding approximately 300-400 seconds for the increased volume and difficulty, placing L5 around 1380 seconds (23:00). Elite athletes (L10) would maintain better pacing with less fatigue accumulation, completing around 900 seconds (15:00). Novice athletes (L1) would experience significant breakdown, especially on pull-ups and push-ups in later rounds, reaching 2100 seconds (35:00). Final targets: L10: 900s (15:00), L5: 1380s (23:00), L1: 2100s (35:00)

Modality Profile

Row (M), Pull-Up (G), Push-Up (G). Two gymnastics movements and one monostructural movement, so 67% Gymnastics and 33% Monostructural.