PRzilla

Loading...
AI-powered WOD Insights

Workout Description

For Time 1,500 meter Row Then, 5 Rounds of: 10 Bar Muscle-Ups 7 Shoulder-to-Overheads (235/145 lb)

Why This Workout Is Extremely Hard

Long row followed by high-skill gymnastics and heavy shoulder-to-overheads demand elite capacity and strength.

Benchmark Times for 2007 Reload

  • Elite: <12:30
  • Advanced: 15:01-17:31
  • Intermediate: 20:01-22:31
  • Beginner: >28:45

Training Focus

This workout develops the following fitness attributes:

  • Strength (10/10): Shoulder-to-overheads at 235/145 lbs are exceptionally heavy for 7 reps per round for 5 rounds. Bar muscle-ups require high relative upper body strength. This WOD is extremely strength-dominant in its second half.
  • Stamina (9/10): The 1500m row tests rowing stamina. 5 rounds of 10 BMUs (upper body pulling/pushing stamina, grip) and 7 very heavy S2OH (lifting stamina) will exhaust specific endurance capacities.
  • Power (9/10): Shoulder-to-overheads are a peak power movement, especially at this load. Bar muscle-ups are explosive. Rowing for speed demands power. Maintaining power after the row and for many heavy lifts/gymnastics is critical.
  • Endurance (8/10): For time: 1500m row, then 5 rounds of (10 bar muscle-ups, 7 shoulder-to-overheads 235/145lb). The row is a significant endurance piece, followed by a very demanding strength/skill couplet. This tests the ability to perform heavy, technical work when highly fatigued.
  • Flexibility (6/10): Requires excellent shoulder/wrist mobility for bar muscle-ups. Good overhead mobility for very heavy S2OH. Basic rowing mechanics.
  • Speed (5/10): A strong row time is important. Then, efficient cycling of BMUs and safe, powerful execution of very heavy S2OH is key. Managing fatigue and load is paramount over raw speed in the couplet.

Modality Profile

A balanced triplet with a monostructural component (Row), a gymnastics component (Pull-ups), and a weightlifting component (Jerks).

Similar Workouts to 2007 Reload

If you enjoy 2007 Reload, you might also like these similar CrossFit WODs:

  • Regionals 12.6 (91% similar) - For Time: Part 1: 3 Rounds of: 7 Deadlifts (345/225 lb) 7 Muscle-Ups Part 2: Then, 3 Rounds of: 2...
  • Happy Star (89% similar) - For Time 300 meter Hill Run 5 Burpees 5 Thrusters (135/95 lb) 300 meter Hill Run 7 Burpees 7 Thrust...
  • The Separator (88% similar) - For Time (Men's Rx): 12 Ring Handstand Push-Ups 15 Back Squats (225 lb) 20 Burpees 9 Ring Handstand ...
  • Big Sexy (87% similar) - 5 Rounds For Time 6 Deadlifts (315/205 lb) 6 Burpees 5 Cleans (225/155 lb) 5 Chest-to-Bar Pull-Ups 4...
  • Barraza (87% similar) - AMRAP in 18 minutes 200 meter Run 9 Deadlift (275/185 lb) 6 Burpee Bar Muscle-Ups...
  • Regional Nate (87% similar) - 10 Rounds for Time: 4 Strict Muscle-Ups 7 Strict Handstand Push-Ups 12 Kettlebell Snatches (70/53 lb...
  • Feeling Chipper (87% similar) - For Time 20 Weighted Lunges (185/125 lb) 20 Muscle-Ups 200 foot Handstand Walk 20 Hang Power Cleans ...
  • Open 20.5 (87% similar) - For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time C...

These WODs similar to 2007 Reload share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance8/10For time: 1500m row, then 5 rounds of (10 bar muscle-ups, 7 shoulder-to-overheads 235/145lb). The row is a significant endurance piece, followed by a very demanding strength/skill couplet. This tests the ability to perform heavy, technical work when highly fatigued.
Stamina9/10The 1500m row tests rowing stamina. 5 rounds of 10 BMUs (upper body pulling/pushing stamina, grip) and 7 very heavy S2OH (lifting stamina) will exhaust specific endurance capacities.
Strength10/10Shoulder-to-overheads at 235/145 lbs are exceptionally heavy for 7 reps per round for 5 rounds. Bar muscle-ups require high relative upper body strength. This WOD is extremely strength-dominant in its second half.
Flexibility6/10Requires excellent shoulder/wrist mobility for bar muscle-ups. Good overhead mobility for very heavy S2OH. Basic rowing mechanics.
Power9/10Shoulder-to-overheads are a peak power movement, especially at this load. Bar muscle-ups are explosive. Rowing for speed demands power. Maintaining power after the row and for many heavy lifts/gymnastics is critical.
Speed5/10A strong row time is important. Then, efficient cycling of BMUs and safe, powerful execution of very heavy S2OH is key. Managing fatigue and load is paramount over raw speed in the couplet.