Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (720 total reps plus row) with minimal built-in rest and compounding movement fatigue. The 1944m row creates initial leg fatigue that impacts the lunges, while 30 straight burpees is brutal cardiovascularly. The high-rep scheme without breaks means continuous work for 30-45 minutes. Double-unders under fatigue increase trip-ups and mental strain. Most average CrossFitters will need to break up rounds significantly.

Benchmark Times for D-Day Remembrance

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high volume of repetitive movements (720 reps plus row) with minimal rest tests muscular endurance to the extreme, especially in legs and core.
• Endurance (9/10): Long duration workout with sustained cardio demand from rowing and high-rep bodyweight movements. Nearly 50 minutes of continuous work challenges aerobic capacity significantly.
• Speed (7/10): High-rep rounds require quick transitions and efficient movement cycling, especially for double-unders and sit-ups to beat time cap.
• Flexibility (4/10): Lunges and burpees require moderate hip and ankle mobility. Sit-ups need basic trunk flexibility. Nothing extreme in ROM demands.
• Power (3/10): Some explosive elements in burpees and double-unders, but fatigue makes this more about endurance than power output.
• Strength (2/10): Primarily bodyweight movements that test endurance rather than maximal strength. Row provides minimal resistance training stimulus.

Movements

• Row
• Burpee
• Sit-Up
• Double-Under
• Walking Lunge

Scaling Options

Row: Reduce to 1000m or substitute 800m run Burpees: Reduce to 15-20 per round or step-back burpees Sit-ups: Reduce to 20 per round or substitute V-ups/crunches Double-unders: 60 single-unders per round or 15-20 double-unders Lunges: Reduce to 20 per round or do stationary alternating lunges Rounds: Consider 4 rounds instead of 6 Time Cap: Extend to 55-60 minutes for scaled versions

Scaling Explanation

Scale if you cannot complete unbroken sets of 15+ burpees when fresh, string together 20+ double-unders consistently, or maintain proper lunge form for 30 reps. The goal is to finish under the time cap while maintaining consistent movement standards. Athletes should be able to complete each round in 6-8 minutes. Scale to maintain intensity - you should be working steadily but able to continue moving with minimal extended breaks. Priority is maintaining proper movement patterns throughout all rounds rather than rushing through compromised reps.

Intended Stimulus

Long-duration oxidative conditioning workout (35-45 minutes) with significant glycolytic demands during the rounds. Primary challenge is mental fortitude and aerobic capacity maintenance across high-volume bodyweight movements. The 1944m row opener creates early fatigue that must be managed throughout the subsequent rounds.

Coach Insight

Start the row at a sustainable pace (2:10-2:20/500m) - this isn't a sprint. Break burpees into sets of 10 or 15 from the start, even if you feel fresh. Sit-ups should be done in larger sets (15-30) to minimize transitions. For double-unders, sets of 15-20 are ideal to prevent accumulating misses when fatigued. Walking lunges should be done at a steady pace with proper form - rushing leads to poor range of motion. Key is maintaining consistent movement speeds across all rounds rather than going too fast early.

Benchmark Notes

Breaking down this long chipper: 1. 1944m Row (~2000m) - Elite: 7-8 minutes - Base time: 390-450 seconds 2. Six rounds of triplet: Burpees (30): 3.5 sec/rep × 30 = 105 sec base Sit-Ups (30): 1.5 sec/rep × 30 = 45 sec base Double-Unders (30): 0.5 sec/rep × 30 = 15 sec base Walking Lunges (30): 2 sec/rep × 30 = 60 sec base Per round base: 225 seconds Fatigue multipliers: Rounds 1-2: 1.0x (225s each) Rounds 3-4: 1.2x (270s each) Rounds 5-6: 1.4x (315s each) Total round time: 1620 seconds Transitions between movements: ~10 sec × 18 transitions = 180 seconds Total projected time: 450s (row) + 1620s (rounds) + 180s (transitions) = 2250s for elite performers This workout is most similar to Kelly (5 rounds of running + high-rep bodyweight) but with more volume. Using Kelly's anchor points (L10: 930-1050s) and scaling up by ~40% for the additional volume and rowing start. Final targets: Male L10: 22-24 min (1320-1440s) Male L5: 28-32 min (1680-1920s) Male L1: 42-48 min (2520-2880s) Female L10: 26-28 min (1560-1680s) Female L5: 32-36 min (1920-2160s) Female L1: 46-52 min (2760-3120s)

Modality Profile

Of the 5 movements: Row (M), Burpee (G), Sit-Up (G), Double-Under (G), Walking Lunge (G). 4 movements are gymnastics-based bodyweight movements, 1 is monostructural cardio, and 0 are weightlifting movements. This gives us a 60/40/0 split when rounded to nearest 10%.