Workout Description
For Time
Buy-In: 1200 meter Row
Then wear a Weight Vest (20/14 lb) and complete:
400 meter Single Plate-Pinch Carry (45/25 lb)
20 Air Squat (every rest)
Then remove the Weight Vest and complete 10-9-8-7-6-5-4-3-2-1 reps of:
Single Kettlebell Deadlifts (70/53 lb)
50 meter Farmer's Carry (70/53 lb)
Lateral Box Step-Ups (24/20 in each side)
Then wear a Weight Vest (20/14 lb) and complete:
400 meter Single Plate-Pinch Carry (45/25 lb)
20 Air Squat (every rest)
Cash-Out (no Weight Vest): 1200 meter Row
Why This Workout Is Very Hard
A long, complex workout involving rowing buy-in/out, weighted carries with penalties, and a descending rep chipper with KB deadlifts, farmer's carries, and step-ups.
Benchmark Times for Grog Bowl
- Elite: <97:30
- Advanced: 97:30-82:30
- Intermediate: 82:30-67:30
- Beginner: >67:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Plate-pinch carries and farmer's carries will severely tax grip and core stamina. The chipper section (KB deadlifts, step-ups) adds to leg and posterior chain stamina, especially when performed under fatigue and potentially with a vest.
- Endurance (8/10): A long, multi-part WOD with significant rowing (2400m total), weighted carries, and a descending rep chipper. This will be a major test of cardiovascular and overall endurance.
- Strength (7/10): Heavy single kettlebell deadlifts (70/53 lb), farmer's carries (70/53 lb per hand), and plate-pinch carries (45/25 lb) all demand significant strength. The weight vest adds to this.
- Power (5/10): Kettlebell deadlifts, if performed explosively, and the initial drive in rowing have power components. The focus, however, is more on sustained effort.
- Speed (4/10): Efficient transitions and consistent pacing are crucial for this very long and complex WOD. Managing fatigue and penalties is more important than outright speed on any single element.
- Flexibility (3/10): Requires mobility for deadlifts, squats (during air squat penalties), and maintaining posture during carries.
Modality Profile
A complex chipper. Row (M), Plate Carry (W), Squat (G), KB DL (W), Farmer's Carry (W), Step-up (G). This gives 2 G, 1 M, 3 W. Profile: 50% W, 33% G, 17% M. Let's adjust for the long rows. 60% W, 20% G, 20% M.
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