Workout Description

Why This Workout Is Hard

This workout creates significant fatigue through the combination of two 1000m rows bookending a high-volume push-up ladder (120 total) mixed with bodyweight deadlifts. The first row pre-fatigues the upper body before the push-ups, while the descending rep scheme on deadlifts provides minimal relief. The second row becomes particularly challenging with accumulated upper body fatigue.

Benchmark Times for Blake Dremann

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1000m rows bookending the workout create significant cardiovascular demand, while the descending push-up and deadlift ladder maintains elevated heart rate throughout.
• Stamina (7/10): High volume of push-ups (120 total) and bodyweight deadlifts (60 total) challenges local muscular endurance, particularly in the pushing muscles.
• Speed (6/10): For-time format rewards quick transitions and maintaining steady pace on push-ups and deadlifts between rowing efforts.
• Power (4/10): Rowing requires moderate power output for efficient strokes, but push-ups and bodyweight deadlifts are more endurance-focused.
• Flexibility (3/10): Basic mobility required for rowing and deadlift patterns. Push-ups demand moderate shoulder mobility and core control.
• Strength (2/10): Bodyweight movements don't test maximal strength significantly. Deadlift pattern is unloaded, making it primarily an endurance challenge.

Movements

• Row
• Push-Up
• Deadlift

Scaling Options

Row: Reduce to 750m or 500m each round. Push-ups: Elevate hands on box/bench, or do knee push-ups maintaining hollow body. Start with 30-20-10 rep scheme. Deadlifts: Focus on hip hinge pattern, reduce range of motion if needed by elevating plates 2-4 inches. Can reduce to 20-15-10 reps. Target time remains similar but with reduced volume.

Scaling Explanation

Scale if unable to do 15+ unbroken push-ups when fresh or if deadlift form deteriorates under fatigue. Priority is maintaining intensity while keeping good movement patterns. Athletes should be able to complete in 20-25 minutes with scaling. If taking longer, reduce volume further. Look for: push-up form breaking, excessive rest between sets, or inability to maintain steady rowing pace.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (15-20 minute domain). Primary challenge is muscular endurance and pacing, with rowing bookends creating metabolic stress. The descending rep scheme on push-ups and deadlifts allows for higher intensity in later rounds despite fatigue.

Coach Insight

Start row at sustainable 85% effort (2:00-2:15/500m pace). Break push-ups early (sets of 15-20) to avoid failure. Deadlifts should be quick but controlled - think stand tall, hips through, reset each rep. Second row is opportunity to empty the tank. Common mistakes: rushing first row, doing push-ups to failure, rushing deadlift setup. Consider 3-4 sets for first push-up round, 2-3 sets for middle round, 1-2 sets for final round.

Benchmark Notes

This workout is structurally similar to Jackie (1000m row, 50 thruster, 30 pull-up) but with bodyweight movements. Using Jackie's anchor points as a base: Breakdown: 1. First 1000m Row: 195-240s fresh state 2. Push-Ups (50): 50-75s with fatigue from row 3. Bodyweight Deadlifts (30): 45-60s 4. Push-Ups (40): 45-65s with accumulated fatigue 5. Bodyweight Deadlifts (20): 30-40s 6. Push-Ups (30): 35-50s with significant fatigue 7. Bodyweight Deadlifts (10): 15-20s 8. Final 1000m Row: 210-270s with full body fatigue Transitions: 6-8 transitions at 3-6s each = 18-48s total Compared to Jackie anchor (L10 M: 310-340s, F: 360-390s), this workout is about 40-45% longer due to: - Additional push-up volume (120 vs 0) - Bodyweight deadlifts adding volume - Second 1000m row with accumulated fatigue Final Targets: Men: L10: 480-540s (8:00-9:00) L5: 720-780s (12:00-13:00) L1: 1080-1200s (18:00-20:00) Women: L10: 540-600s (9:00-10:00) L5: 780-840s (13:00-14:00) L1: 1140-1260s (19:00-21:00)

Modality Profile

Row (M), Push-Up (G), Deadlift (W) represents all three modalities. Push-Up is gymnastics, Row is monostructural, and Deadlift is weightlifting. Using the 40/30/30 distribution rule for three modalities, with weightlifting getting the slight edge.

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