Workout Description

Movements

• Row
• Pull-Up

Benchmark Notes

This workout scores total pull-ups completed across 7 rounds of 250m row + max pull-ups. Round-by-round analysis: Round 1 (fresh): 250m row takes 45-60 sec, then 15-25 pull-ups before fatigue. Round 2: Row 48-65 sec (fatigue setting in), 12-20 pull-ups. Round 3: Row 52-70 sec, 10-16 pull-ups (grip fatigue accumulating). Round 4: Row 55-75 sec, 8-14 pull-ups (significant grip degradation). Round 5: Row 58-80 sec, 6-12 pull-ups (breaking into smaller sets). Round 6: Row 62-85 sec, 5-10 pull-ups (frequent rest needed). Round 7: Row 65-90 sec, 3-8 pull-ups (grip severely compromised). Total time approximately 12-18 minutes. Elite athletes maintain larger sets longer and recover faster between rounds. Key factors: rowing pace affects pull-up capacity due to lat pre-fatigue, grip endurance becomes limiting factor by round 4-5, transition time minimal (3-6 seconds) since movements flow naturally. L1 (35 reps) represents beginners doing 5 pull-ups per round, L5 (91 reps) represents average 13 per round, L10 (161+ reps) represents elite maintaining 23+ per round.