Workout Description
FOR TIME:
100 Alternating Feet Single Unders
10 Toes to Bar
1k Row
90 Alternating Feet Single Unders
10 Toes to Bar
900m Row
80 Alternating Feet Single Unders
10 Toes to Bar
800m Row
70 Alternating Feet Single Unders
10 Toes to Bar
700m Row
60 Alternating Feet Single Unders
10 Toes to Bar
600m Row
50 Alternating Feet Single Unders
10 Toes to Bar
500m Row
40 Alternating Feet Single Unders
10 Toes to Bar
400m Row
30 Alternating Feet Single Unders
10 Toes to Bar
300m Row
20 Alternating Feet Single Unders
10 Toes to Bar
200m Row
10 Alternating Feet Single Unders
10 Toes to Bar
100m Row
Why This Workout Is Hard
This workout combines significant rowing volume (5,500m total) with cumulative grip and core fatigue from 100 toes-to-bar across 10 rounds. The descending ladder creates psychological and physical challenges as athletes must maintain pace while accumulating fatigue. The continuous nature prevents meaningful recovery, and grip strength becomes the limiting factor as T2B follows each rowing segment. Most athletes will struggle with later T2B sets and rowing pace degradation.
Benchmark Times for WOD
- Elite: <15:00
- Advanced: 16:00-17:00
- Intermediate: 18:30-20:30
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): High volume rowing combined with bodyweight movements creates significant cardiovascular demand over extended duration with minimal rest periods.
- Stamina (8/10): Descending ladder format with 550 total single unders and 100 toes to bar tests sustained muscular output, especially grip endurance.
- Speed (6/10): For-time format with descending reps encourages faster cycling as volumes decrease; transition efficiency between movements is crucial.
- Flexibility (4/10): Toes to bar demands significant hip flexion and shoulder mobility; rowing requires moderate thoracic extension and hip hinge.
- Strength (3/10): Primarily bodyweight movements with minimal external load; toes to bar requires moderate core and grip strength throughout.
- Power (2/10): Single unders are low-power jumps; rowing and toes to bar emphasize endurance over explosive output in this format.
Movements
- Single-Under
- Toes-to-Bar
- Row
Scaling Options
Single unders: reduce by 20% each round (80-70-60...8). Toes to bar: substitute hanging knee raises, sit-ups, or V-ups. Rowing: maintain distances but adjust damper to 3-4 for less experienced rowers. Consider capping at 25 minutes total time.
Scaling Explanation
Scale if you can't maintain single unders for 60+ seconds unbroken or cannot perform 5+ consecutive toes to bar. Priority is maintaining the intended aerobic stimulus over completing Rx movements. Athletes should finish feeling challenged but not completely depleted - aim for RPE 7-8 throughout most of the workout.
Intended Stimulus
Aerobic capacity and lactate buffering with sustained moderate-high intensity. 15-20 minute time domain targeting oxidative system with glycolytic contributions. Primary challenge is pacing and maintaining rhythm across descending volume while managing accumulated fatigue in shoulders and core.
Coach Insight
Maintain consistent single under rhythm - aim for 120-140 BPM throughout. Break toes to bar early (5-5 or 4-3-3) to preserve grip and avoid failure. Row at sustainable 2:00-2:10/500m pace - resist going too hard early. Transition quickly but don't rush setup. The workout gets easier as volume decreases, so be patient in early rounds. Focus on breathing rhythm during single unders to aid recovery.
Benchmark Notes
This is a descending ladder workout with jump rope, toes-to-bar, and rowing. Base calculations: Jump rope singles at 0.8-1.2 sec/rep, T2B at 1.5-2.5 sec/rep, rowing at 0.19-0.27 sec/m. Round breakdown: R1 (100 singles + 10 T2B + 1000m row): 80-120s + 15-25s + 190-270s = 285-415s. R2 (90+10+900): 72-108s + 15-25s + 171-243s = 258-376s. Continuing pattern down to R10 (10+10+100): 8-12s + 15-25s + 19-27s = 42-64s. Total base time: 1650-2475s. Applied fatigue multipliers: rounds 1-3 at 1.0x, rounds 4-6 at 1.1x, rounds 7-10 at 1.2-1.3x due to grip fatigue from jump rope and T2B combination, plus rowing endurance demands. Added 10-15s transition time between movements per round (100-150s total). Final calculation: Elite (L10): 900s, Intermediate (L5): 1230s, Beginner (L1): 2100s. The high volume of jump rope (550 total) and grip-intensive T2B work creates significant forearm fatigue, while the rowing volume (5.5km total) demands strong aerobic capacity.
Modality Profile
Single-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), Row is monostructural cardio. With 2 gymnastics and 1 monostructural movement, the breakdown is approximately 67% gymnastics and 33% monostructural.
