Workout Description
For Time (with a Partner)
5000 meter Row
50 Front Squats
60 Box Jumps
Partner holds plank while other works.
Why This Workout Is Medium
A partner workout combining rowing, front squats, and box jumps, with one partner holding a plank while the other works.
Benchmark Times for I Plank, You Plank
- Elite: <42:30
- Advanced: 42:30-37:30
- Intermediate: 37:30-32:30
- Beginner: >32:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The partner holding the plank faces a significant core and shoulder stamina test. The working partner tests rowing, squatting, and jumping stamina. The total volume is high for each partner over time.
- Endurance (7/10): A 5000m row (shared) combined with front squats and box jumps, with one partner always working or holding a plank, creates a sustained cardiovascular and muscular endurance challenge.
- Power (5/10): Rowing and box jumps have power components. The intensity of work periods can be high due to the partner format.
- Speed (5/10): Efficient transitions between partners and maintaining a good pace on work elements are key. The plank hold incentivizes the working partner to move quickly.
- Strength (4/10): Front squats (load not specified, assume moderate if standard partner WOD) test leg strength. Plank hold requires good isometric core strength.
- Flexibility (3/10): Requires mobility for front squats and rowing, and basic range for box jumps and plank.
Modality Profile
A partner workout with monostructural (Row), weightlifting (Front Squats), and gymnastics (Box Jumps, Plank) components. Balanced.
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