1K Row50 KBS (53/35)30 Renegade Rows (50/35)*1K Row.*1 rep = LEFT + RIGHT
Benchmark Times for WOD
Elite: <8:00
Advanced: 9:00-10:00
Intermediate: 11:00-12:00
Beginner: >20:00
Movements
Row
Kettlebell Swing
Renegade Row
Benchmark Notes
This is a triplet with heavy rowing emphasis. Movement breakdown: 1000m Row (195-270s base) + 50 KBS 53/35 (75-125s) + 30 Renegade Rows (90-150s) + 1000m Row (195-270s). First row performed fresh at base times. KBS will be broken into 3-4 sets due to grip fatigue from rowing, adding 1.2x multiplier plus 15-20s rest. Renegade rows are extremely taxing after KBS, expecting 2-3 sets with significant rest, applying 1.4x fatigue multiplier plus 20-30s transitions. Final row performed with severe leg and grip fatigue, applying 1.3x multiplier. Total calculation: Row 1 (240s avg) + KBS with fatigue (100s) + Renegade Rows with fatigue (160s) + transitions (20s) + Row 2 with fatigue (310s) = 830s median. Elite athletes maintain better pacing and shorter rest periods, while recreational athletes need more set breaks and longer transitions.
This is a triplet with heavy rowing emphasis. Movement breakdown: 1000m Row (195-270s base) + 50 KBS 53/35 (75-125s) + 30 Renegade Rows (90-150s) + 1000m Row (195-270s). First row performed fresh at base times. KBS will be broken into 3-4 sets due to grip fatigue from rowing, adding 1.2x multiplier plus 15-20s rest. Renegade rows are extremely taxing after KBS, expecting 2-3 sets with significant rest, applying 1.4x fatigue multiplier plus 20-30s transitions. Final row performed with severe leg and grip fatigue, applying 1.3x multiplier. Total calculation: Row 1 (240s avg) + KBS with fatigue (100s) + Renegade Rows with fatigue (160s) + transitions (20s) + Row 2 with fatigue (310s) = 830s median. Elite athletes maintain better pacing and shorter rest periods, while recreational athletes need more set breaks and longer transitions.
