Workout Description

Why This Workout Is Hard

This workout combines significant cardiovascular endurance (4000m total rowing) with heavy thrusters performed under fatigue. The second row becomes especially challenging after 50 heavy thrusters. The thruster weight (135/95) is substantial enough that most athletes will need to break sets, and the continuous nature without built-in rest periods creates considerable metabolic stress. Average finish time around 20-25 minutes.

Benchmark Times for Andrew Desperito

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 2000m rows combined with thrusters creates significant cardiovascular demand. The length and intensity make this primarily an endurance-focused workout with minimal rest opportunities.
• Stamina (7/10): The 50 thrusters at a moderate-heavy weight between two long rowing efforts tests muscular endurance, particularly in the legs and shoulders.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. The rowing requires decent posterior chain flexibility.
• Strength (5/10): 135/95lb thrusters represent a moderate load that requires decent strength, but not maximal. The volume makes it more stamina-focused.
• Power (4/10): While thrusters are technically a power movement, fatigue and volume make this more about sustained output than explosive power.
• Speed (3/10): Pacing is crucial, but the workout doesn't emphasize quick transitions or sprint efforts. Steady state work dominates.

Movements

• Row
• Thruster

Scaling Options

Reduce thruster weight to 95/65 lbs or 75/55 lbs based on capacity. Sub 1500m rows for newer athletes. Alternative thruster scaling: dumbbell thrusters (50/35 lbs) or front squats with strict press. For significant scaling, reduce to 1000m rows and 30 thrusters. Bike erg substitution: 6k/4k calories.

Scaling Explanation

Scale if unable to maintain sub-2:30/500m row pace or perform sets of 5+ thrusters unbroken at prescribed weight. Priority is maintaining steady movement with good form throughout. Target completion time 20-30 minutes. Scale load/volume to allow consistent work rate - long breaks between thruster sets indicate need for scaling. Athletes should finish feeling challenged but not destroyed.

Intended Stimulus

Long-duration oxidative workout (20-30 minutes) with significant glycolytic spike in middle section. Primary challenge is maintaining steady output on the rower while managing fatigue for thrusters. Tests both aerobic capacity and muscular endurance under accumulated fatigue.

Coach Insight

Break the workout into 3 distinct phases. First row: establish sustainable pace around 24-26 spm, target 2:00-2:15/500m. Thrusters: break sets early (sets of 10 or less) before form deteriorates. Consider 10-10-10-10-10 or 8-8-8-8-8-10. Second row: accept 10-15 sec/500m slower split than first row. Quick transitions between movements. Common mistakes: sprinting first row, unbroken thrusters leading to extended rest, poor breathing pattern on thrusters.

Benchmark Notes

This workout is similar to a double Jackie but with heavier thrusters and no pull-ups. Breaking it down: 2000m Row #1: - Elite: 390s - Intermediate: 420s - Beginner: 510s 50 Thrusters (135/95): - Fresh state: 2.5-3s per rep - After rowing: +20% fatigue - Elite: Sets of 10-15, minimal rest (180s) - Intermediate: Sets of 7-10, more rest (240s) - Beginner: Sets of 5, long rest (360s) 2000m Row #2: - +15% fatigue from first row and thrusters - Elite: 450s - Intermediate: 485s - Beginner: 590s Transitions: 20-40s total Using Jackie (5:10-5:40 elite) as anchor but adjusting for: - Double row distance (+100%) - Heavier thruster load (+40%) - No pull-ups (-25%) Final targets (M/F): L10: 17:00/20:00 L5: 25:00/28:00 L1: 40:00/45:00

Modality Profile

Row is monostructural (M), Thruster is weightlifting (W). With 2 movements split across 2 modalities, each represents 50% of the workout's modality profile.