Workout Description

Why This Workout Is Medium

This workout combines moderate skill movements (toes to bar) with steady-state cardio (rowing) and basic jump rope. The descending rep scheme provides natural rest periods, and the row intervals offer active recovery between skill elements. While 550 total toes to bar is substantial volume, it's spread across 10 sets with rowing breaks. The limiting factor will be grip fatigue and midline endurance, but the structure prevents complete breakdown. Most average CrossFitters can complete this with strategic pacing.

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:

• Endurance (8/10): Decreasing row distances from 1000m to 100m combined with continuous jump rope creates significant cardiovascular demand over extended duration.
• Stamina (7/10): High volume single unders (550 total) and 110 toes to bar will challenge grip, core, and calf muscular endurance significantly.
• Speed (6/10): Fast single under turnover and efficient transitions between movements are crucial for maintaining intensity as fatigue accumulates.
• Flexibility (4/10): Toes to bar demands shoulder and hip flexibility, while rowing requires moderate thoracic spine and hip mobility throughout the workout.
• Strength (3/10): Toes to bar requires moderate core and grip strength, while single unders and rowing are primarily bodyweight movement patterns.
• Power (2/10): Minimal explosive demands; single unders are low-impact, rowing is steady state, and toes to bar are controlled movements.

Movements

• Single-Under
• Toes-to-Bar
• Row

Scaling Options

Reduce single unders by 20-30 reps per round. Scale toes to bar to hanging knee raises, V-ups, or sit-ups. Reduce row distance by 100-200m per round if needed. For beginners, consider cutting entire workout in half while maintaining the descending ladder pattern. Use regular jump rope instead of alternating feet if coordination is an issue.

Scaling Explanation

Scale if you cannot maintain sets of 5+ toes to bar or if single unders take longer than 90 seconds per set. Athletes should complete this in 15-25 minutes - if approaching 30 minutes, volume should be reduced. Prioritize movement quality over speed, especially on toes to bar. The goal is sustained moderate effort, not maximal intensity sprinting.

Intended Stimulus

Moderate-duration mixed modal workout lasting 15-25 minutes targeting the oxidative energy system. Primary challenge is maintaining consistent pace and technique across descending volume while managing grip fatigue and posterior chain endurance. Tests ability to sustain moderate intensity across three different movement patterns with significant volume.

Coach Insight

Pace the row at conversational intensity - aim for consistent 2:10-2:20/500m splits throughout. Break toes to bar early and often - consider 5-5 or 4-3-3 from the start to preserve grip. Single unders should be steady and rhythmic, not rushed. Transition quickly between stations but don't sprint. The workout gets easier as volume decreases, so resist going too hard early. Focus on breathing during rows to recover between T2B sets.

Benchmark Notes

This is a descending ladder workout with alternating single unders, toes-to-bar, and rowing. Starting with fresh state times: 100 single unders = 50 sec, 10 T2B = 20 sec, 1000m row = 230 sec (300 sec base round). Round 1 (100/10/1k): 300 sec at 1.0x = 300 sec + 6 sec transitions = 306 sec. Round 2 (90/10/900m): 277 sec at 1.05x = 291 sec + transitions = 297 sec. Round 3 (80/10/800m): 244 sec at 1.1x = 268 sec + transitions = 274 sec. Continuing pattern through Round 10 (10/10/100m): 35 sec at 1.8x = 63 sec + transitions = 69 sec. Total accumulated time with progressive fatigue multipliers and grip fatigue from T2B affecting rowing efficiency: Elite (L10) = 900 sec, scaling upward with 10-15% gaps between levels to account for pacing strategy differences and metabolic capacity variations in this mixed modal endurance workout.

Modality Profile

Single-Under (bodyweight jump rope coordination) = Gymnastics, Toes-to-Bar (bodyweight gymnastics movement) = Gymnastics, Row (cyclical cardio) = Monostructural. Two gymnastics movements and one monostructural movement gives us a 67/33/0 split, rounded to 33/33/0 for clean percentages with gymnastics getting the remaining percentage.