Workout Description

Why This Workout Is Hard

This workout combines significant grip fatigue accumulation with high volume over 10 rounds. The 50/35lb death march taxes grip and core, immediately followed by pull-ups which demand fresh grip strength. The 100m row provides minimal recovery before repeating. With no built-in rest and continuous grip demands across ~25-30 minutes, most athletes will hit failure on pull-ups mid-workout and need significant scaling or extended rest periods.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume pull-ups combined with loaded carries will severely test upper body and grip stamina over multiple rounds.
• Endurance (8/10): Ten rounds of continuous work with rowing creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): Moderate dumbbell load for death march and bodyweight pull-ups require solid strength foundation but not maximal efforts.
• Speed (5/10): Pacing and efficient transitions between three distinct movement patterns will determine overall workout time and success.
• Flexibility (4/10): Death march requires hip and ankle mobility, pull-ups need shoulder flexibility, rowing demands decent thoracic spine mobility.
• Power (2/10): Minimal explosive demands; death march is slow grind, pull-ups are strength endurance, rowing is steady state.

Movements

• Dumbbell Death March
• Pull-Up
• Row

Benchmark Notes

This workout consists of 10 rounds of: 20ft DB Death March (50/35), 10 Pull-Ups, 100m Row. Since no scoring method was provided, this is scored for time completion. Breaking down movement by movement: DB Death March (20ft with 50/35 DBs): This is a loaded carry requiring farmer's walk with dumbbells. Fresh state estimate is 8-12 seconds per round, but will degrade significantly with fatigue. Pull-Ups: 10 reps per round = 100 total. Fresh estimate 1.5 sec/rep = 15 sec per round, but will require set breaking after round 3-4. 100m Row: Fresh estimate 18-22 seconds per round, but grip fatigue from DB carries and pull-ups will impact performance. Round-by-round breakdown with fatigue: Rounds 1-2: DB March 10s + Pull-ups 15s + Row 20s + transitions 10s = 55s/round. Rounds 3-4: Fatigue 1.2x, pull-ups start breaking = 66s/round. Rounds 5-6: Fatigue 1.3x, significant grip fatigue = 78s/round. Rounds 7-8: Fatigue 1.4x, frequent pull-up singles = 90s/round. Rounds 9-10: Fatigue 1.6x, maximum breakdown = 105s/round. Total estimated time: (55×2) + (66×2) + (78×2) + (90×2) + (105×2) = 788 seconds base. This is a high-volume grip and posterior chain destroyer similar to a longer Helen variant. Using Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) as anchor: Helen L10: 450-510s, L5: 630-690s, L1: 900-1080s. This workout has 10 rounds vs Helen's 3, with similar pull-up volume (100 vs 36) but more grip-intensive work. Scaling Helen by approximately 1.8x for volume and grip intensity: L10: 840s (14:00), L5: 1320s (22:00), L1: 1980s (33:00). Final targets - L10: 840s, L5: 1320s, L1: 1980s.

Modality Profile

Three movements across all modalities: Dumbbell Death March (weighted carry - W), Pull-Up (bodyweight - G), Row (cyclical cardio - M). Equal distribution with slight rounding to W.