Workout Description

Why This Workout Is Very Hard

This partner workout combines high volume with heavy loads and significant cardio demands. The bodyweight deadlifts (150+ reps for most) create substantial fatigue before the thrusters. The second row leads into high-volume gymnastics (push-ups/pull-ups) when already fatigued. The final wall balls target already-exhausted legs and shoulders. Even with partner sharing, the continuous nature and movement interference patterns make this exceptionally challenging.

Benchmark Times for Martin Bell

• 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 (9/10): High volume of repetitions across multiple movement patterns tests muscular endurance in legs, pushing, pulling, and core.
• Endurance (8/10): Extended rowing intervals combined with high-volume bodyweight and light barbell work creates significant cardiovascular demand across a long time domain.
• Speed (6/10): Quick transitions between movements and maintaining a strong rowing pace are crucial for success.
• Flexibility (5/10): Thrusters, wall balls, and full-range deadlifts demand good mobility in hips, shoulders, and ankles throughout fatigue.
• Strength (4/10): Bodyweight deadlifts and moderate-load thrusters require strength, but volume and fatigue make this more endurance-focused than strength-focused.
• Power (4/10): Thrusters and wall balls require power output, but fatigue and volume make maintaining explosiveness challenging.

Movements

• Wall Ball
• Thruster
• AbMat Sit-Up
• Deadlift
• Row
• Pull-Up

Scaling Options

Row distances can be reduced to 1500m/750m/400m. Scale deadlift to 70% bodyweight or less. Reduce thruster weight to 30/20kg. Sub ring rows or banded pull-ups for strict pull-ups (same volume). Regular push-ups instead of hand-release. Reduce wall ball weight to 14/10lb and height to 9'/8'. AbMat sit-ups can be reduced to 50 reps or subbed with V-ups.

Scaling Explanation

Scale if unable to complete unbroken sets of: 15+ deadlifts at bodyweight, 10+ thrusters at prescribed weight, 5+ strict pull-ups, or 15+ hand-release push-ups. Target completion time is 35-45 minutes. Maintaining steady movement is priority over Rx weights - scale load to allow continuous work with minimal rest. Partners should finish within 3-5 minutes of each other. If projected time exceeds 45 minutes, reduce volume by 25-30%.

Intended Stimulus

Long-duration oxidative workout (30-45 min) with mixed modal elements. Primary focus is aerobic capacity and stamina, with secondary emphasis on posterior chain strength endurance. The rowing bookends create metabolic stress while gymnastic and weightlifting elements test strength-endurance under fatigue.

Coach Insight

Break the 2K row into 500m segments at a sustainable pace (24-26 spm). Partner should prep equipment during final 250m. Split deadlifts into sets of 20-25 early (alternate every 25 reps with partner). Break thrusters into sets of 10-15 while fresh, then 5-8 as fatigue sets in. For push-ups, start with sets of 15-20, transitioning to 10s. Pull-ups should be broken early (sets of 7-10) to avoid grip failure. Wall balls can be broken into sets of 25 with quick transitions. Common mistake is starting too aggressively on the row and burning out for subsequent work.

Benchmark Notes

This is a long partner chipper with significant volume. Using Jackie (which contains rowing + thrusters + pull-ups) as a base anchor, but scaling up significantly due to much higher volume. Breakdown: - 2000m Row: 390-450s fresh - 100 Deadlifts: 200-240s with fatigue - 50 Thrusters: 120-150s with shoulder fatigue - 1000m Row: 210-240s mid-workout - 100 HRPU: 180-220s with upper body fatigue - 50 Pull-ups: 120-150s with grip/pulling fatigue - 500m Row: 90-110s late workout - 100 Sit-ups: 150-180s - 100 Wall Balls: 240-300s closing volume Transitions between movements: ~15-20s each x 8 transitions = 120-160s Total for elite level (L10) around 22-24 minutes (1320-1440s) for males, 26-28 minutes (1560-1680s) for females. This is roughly 2x Jackie times due to more than 2x volume and additional movements. L5 (average) estimated at 30 minutes (1800s) male / 34 minutes (2040s) female. L1 (scaled) estimated at 45 minutes (2700s) male / 50 minutes (3000s) female. Final targets: Male - L10: 22-24 min, L5: 30 min, L1: 45 min Female - L10: 26-28 min, L5: 34 min, L1: 50 min

Modality Profile

Of 7 movements: G(2): Hand Release Push Up, Pull-Up, AbMat Sit-Up; M(1): Row; W(4): Deadlift, Thruster, Wall Ball. Rounded to nearest 10%: ~43% W becomes 40%, ~29% G becomes 30%, ~14% M becomes 10%

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