Workout Description

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups (84 total) and overhead lunges (42 total) will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, with push-ups and lunges maintaining elevated heart rate throughout.
• Flexibility (6/10): Overhead lunges demand significant shoulder mobility and hip flexor flexibility, plus ankle mobility for deep lunge position.
• Speed (5/10): For-time format encourages steady pacing with quick transitions between rowing, lunges, and push-ups to minimize total time.
• Strength (4/10): Moderate load overhead lunges with 95/65 lbs requires decent strength, while push-ups test relative strength endurance.
• Power (2/10): Minimal explosive demand; rowing can be powerful but lunges and push-ups are more strength-endurance focused movements.

Movements

• Push-Up
• Overhead Lunge
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m row, 14 reverse overhead lunges (95/65), and 28 push-ups. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round (fresh state): - 500m Row: 85-120 sec (elite to recreational) - 14 Reverse OH Lunges (95/65): ~2.5 sec/rep = 35 sec (elite), 45-50 sec (recreational) - 28 Push-ups: ~1.5 sec/rep = 42 sec (elite), 56-70 sec (recreational) - Transitions: 3-6 sec between movements Round 1 (fresh): Elite ~165 sec, Recreational ~245 sec Round 2 (1.1x fatigue): Elite ~182 sec, Recreational ~270 sec Round 3 (1.2x fatigue): Elite ~198 sec, Recreational ~294 sec Total time estimate: Elite 545 sec (9:05), Recreational 809 sec (13:29) This workout is similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout has longer rowing distance (500m vs 400m run), fewer but heavier lunges vs KB swings, and more push-ups vs pull-ups. The rowing and higher push-up volume should add approximately 60-90 seconds compared to Helen. Adjusting Helen benchmarks upward by ~15-20%: L10: 420-480 sec, L5: 600-660 sec, L1: 960-1080 sec Final targets: L10: 420 sec (7:00), L5: 660 sec (11:00), L1: 1080 sec (18:00)

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Overhead Lunge (weighted external load), Push-Up (bodyweight gymnastics). Equal distribution with slight rounding to weightlifting.