Workout Description

Why This Workout Is Hard

This workout combines high volume (20 rounds) with continuous movement across three different muscle groups. The 250m rows will elevate heart rate significantly, then immediately transition to pull-ups (grip/lat fatigue) followed by push-ups (chest/tricep fatigue). With no built-in rest and 20 rounds totaling 4000m rowing plus 120 pull-ups and 160 push-ups, fatigue accumulation becomes severe. Most athletes will need to break up movements significantly in later rounds.

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 of pull-ups and push-ups across 20 rounds will severely test upper body muscular endurance and grip stamina.
• Endurance (8/10): Twenty rounds of continuous rowing and bodyweight movements creates significant cardiovascular demand with minimal rest between efforts.
• Speed (6/10): Fast transitions between movements and maintaining rowing pace across 20 rounds requires good cycling speed and efficiency.
• Flexibility (3/10): Rowing requires hip hinge mobility, pull-ups need shoulder flexibility, push-ups demand basic shoulder and wrist range of motion.
• Strength (2/10): Primarily bodyweight movements with rowing; tests strength endurance rather than maximal force production capabilities.
• Power (2/10): Rowing has some power component, but the high volume format emphasizes sustained output over explosive efforts.

Movements

• Row
• Pull-Up
• Push-Up

Benchmark Notes

This workout consists of 20 rounds of 250m row, 6 pull-ups, and 8 push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 250m Row: ~55-75 seconds per round for average athletes - 6 Pull-ups: ~6-12 seconds (1-2 sec per rep) - 8 Push-ups: ~8-12 seconds (1-1.5 sec per rep) - Transitions: ~5-10 seconds between movements Total per round (fresh): ~75-110 seconds Fatigue Application: - Rounds 1-4: 1.0x multiplier (fresh) - Rounds 5-8: 1.1x multiplier (slight fatigue) - Rounds 9-12: 1.3x multiplier (moderate fatigue) - Rounds 13-16: 1.5x multiplier (significant fatigue) - Rounds 17-20: 1.8x multiplier (severe fatigue) Movement Interference: - Pull-ups after rowing: +25% time due to grip and lat fatigue - Push-ups after pull-ups: +15% time due to upper body fatigue Set Breaking Considerations: - Early rounds: Pull-ups unbroken, push-ups unbroken - Mid rounds: Pull-ups in 2 sets (4+2), push-ups unbroken - Late rounds: Pull-ups in 3 sets (2+2+2), push-ups in 2 sets (5+3) Calculated Times by Level: - L10 (Elite): ~15 minutes - Maintains strong rowing pace, minimal set breaking - L5 (Average): ~23 minutes - Moderate pacing, some set breaking in later rounds - L1 (Beginner): ~35 minutes - Slower rowing, frequent set breaking, longer rest This workout is similar to high-volume endurance pieces like Angie (1980-2400 sec for L1) but with added rowing component. The 20-round structure creates significant cumulative fatigue, making it longer than typical CrossFit benchmarks. Final targets: L10: 15:00, L5: 23:00, L1: 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.