Workout Description

Why This Workout Is Hard

The 2000m row is a significant aerobic challenge that takes 8-10 minutes alone, creating substantial leg fatigue before the deadlifts. The heavy deadlifts (225/155) must then be performed with compromised posterior chain and grip. The lack of built-in rest between rounds means the second set begins under accumulated fatigue. Most athletes will need to break up deadlifts significantly on round 2.

Benchmark Times for George Dipasquale

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 2000m rows combined with deadlifts creates significant cardiovascular demand. The length and intensity of rowing intervals challenges aerobic capacity substantially.
• Stamina (7/10): Repeated rowing intervals and moderate-rep deadlifts test muscular endurance, particularly in posterior chain, legs, and grip strength.
• Strength (6/10): Moderately heavy deadlifts (225/155) require significant strength, though not maximal. Weight is challenging enough to impact pacing.
• Flexibility (4/10): Standard hip hinge pattern for deadlifts and basic rowing positions require moderate mobility but nothing extreme.
• Speed (4/10): Pacing is crucial but not about max speed. Managing fatigue between rowing and deadlifts determines success.
• Power (3/10): While rowing has power elements, this workout emphasizes sustained output over explosive power. Deadlifts are likely performed steadily.

Movements

• Row
• Deadlift

Scaling Options

Row: Reduce to 1500m or 1000m per round. Maintain full distance but allow short breaks every 500m if needed. Deadlifts: Scale to 185/125 lb (80%) or 155/105 lb (65%). Alternative movement options: Kettlebell deadlifts, dumbbell deadlifts, or sumo deadlift high pulls at lighter load. Consider reducing deadlifts to 15 or 12 reps per round while maintaining weight.

Scaling Explanation

Scale if unable to maintain sub-2:15/500m row pace or if deadlift weight is above 75% 1RM. Signs to scale: breaking deadlifts into more than 4 sets or significant form deterioration in second round. Priority is maintaining steady output across both rounds while keeping deadlift technique solid. Target completion time 20-30 minutes. Scale load/volume to maintain intensity rather than grinding through with compromised movement.

Intended Stimulus

Long-duration oxidative workout (20-30 minutes) with significant glycolytic component during deadlift sets. Primary challenge is maintaining steady aerobic output while managing fatigue in posterior chain. Tests mental fortitude and pacing discipline across extended time domain.

Coach Insight

Break 2000m row into 500m segments with consistent splits (aim within 2-3 seconds each split). Target 24-26 strokes per minute on row. For deadlifts, sets of 5-7 reps early will become 3-4 reps in second round. Rest 15-20 seconds between deadlift sets. Common mistake is rowing too hard in first 1000m - maintain steady pace. Keep deadlift setup consistent even when fatigued - reset between reps if needed.

Benchmark Notes

Breaking down this workout: 2000m Row: - Using 2K row anchor: L10 = 360-390s, L5 = 420-450s, L1 = 510-540s - First round fresh: Elite 390s, Intermediate 450s, Beginner 540s - Second round +15% fatigue: Elite 449s, Intermediate 518s, Beginner 621s 20 Deadlifts (225/155): - Fresh: 2-3s per rep = 40-60s for set - Breaking into 2-3 sets with transitions - First round: Elite 60s, Intermediate 90s, Beginner 120s - Second round +20% fatigue: Elite 72s, Intermediate 108s, Beginner 144s Transitions between movements: 10-20s per round Total time targets: Men: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s) Women: L10 (Elite): 16:00 (960s) L5 (Intermediate): 22:00 (1320s) L1 (Beginner): 32:00 (1920s) Used 2K row anchor as primary reference, adjusted for second round and heavier deadlift loading compared to typical benchmarks. Women's times adjusted +15% due to heavier relative deadlift loading.

Modality Profile

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