Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95) with descending rowing intervals. The Ground-to-Overheads become increasingly challenging as rowing-induced fatigue accumulates. While each element alone is manageable, the combination creates significant metabolic stress with minimal built-in rest. The descending row distances provide some psychological relief but not enough physical recovery between barbell sets. Most athletes will complete this in 15-20 minutes of sustained effort.

Benchmark Times for Glenn Pendlay

• Elite: <7:45
• Advanced: 8:15-8:50
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Descending rowing intervals combined with barbell work creates sustained cardiovascular demand. Total distance of 2500m requires significant aerobic capacity and pacing strategy.
• Stamina (7/10): Repeated ground-to-overhead movements with moderate load while managing rowing fatigue tests muscular endurance, particularly in posterior chain and shoulders.
• Strength (6/10): 135/95lb ground-to-overhead requires decent strength, especially as fatigue accumulates. Not maximal but challenging load for most athletes.
• Speed (6/10): Quick transitions between rowing and barbell work, plus maintaining rowing pace, significantly impacts overall time.
• Flexibility (5/10): Ground-to-overhead movement pattern demands mobility in ankles, hips, shoulders, and thoracic spine for safe and efficient execution.
• Power (4/10): Ground-to-overhead can be performed explosively, but fatigue and workout length typically reduce power output as rounds progress.

Movements

• Row
• Ground-to-Overhead

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on clean and jerk capacity. Sub power clean and push press if needed. Row distances can scale to 800/600/400/200m. For newer athletes, consider 8 reps per round of ground-to-overhead. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken ground-to-overheads at prescribed weight or if 1000m row time is over 4:00. Priority is maintaining quality movement on ground-to-overheads while pushing row pace. Target time domain should feel like 80-85% effort sustainable across all rounds. Elite athletes sub-12 minutes, intermediates 12-16 minutes.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with oxidative system contribution. Primary challenge is maintaining power output across decreasing row distances while managing heavy ground-to-overheads. Tests both strength endurance and aerobic capacity with descending volume structure.

Coach Insight

Row splits should descend (2:00/1:30/1:00/0:30 target). Break ground-to-overheads into sets of 3-4 reps early to preserve position - don't go unbroken first round at expense of later rounds. Keep transitions under 10 seconds. Common mistake is starting too hot on 1000m row. For ground-to-overheads, establish consistent setup position, use hip drive aggressively, and avoid rushing rerack position between reps.

Benchmark Notes

This workout is similar to Jackie (1000m row + 50 thrusters + 30 pull-ups) but with descending row distances and ground-to-overheads instead. Using Jackie as anchor (L10: 310-340s male, 360-390s female). Breakdown for elite male: - 1000m Row: 195s - 10 G2OH: 25s (2.5s/rep) - 750m Row: 150s - 10 G2OH: 27s (fatigue +10%) - 500m Row: 105s - 10 G2OH: 30s (fatigue +20%) - 250m Row: 55s - 10 G2OH: 33s (fatigue +30%) - Transitions: 6 × 5s = 30s Total for L10: ~465s (7:45) Scaling up from Jackie anchor (340s → 465s = +37% due to additional work), applying consistent progression: L10: 465s (7:45) L5: 620s (10:20) L1: 960s (16:00) Female times approximately 11% slower due to lower power output on row and slightly slower barbell cycling.

Modality Profile

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