Workout Description

Why This Workout Is Hard

The 1000m row creates initial fatigue before transitioning into 70 total burpees and 30 thrusters. While individual elements aren't extreme, the continuous nature and movement interference (burpees affecting thruster positioning) creates significant accumulation. The 1200m med ball run as a finisher adds considerable challenge when already fatigued. Most athletes will take 20-25 minutes with limited natural rest opportunities.

Benchmark Times for Moose

• Elite: <8:00
• Advanced: 9:00-10:00
• Intermediate: 11:00-12:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High cardiovascular demand from 1000m row, 70 burpees, and 1200m med ball run. Extended duration with minimal rest creates significant aerobic challenge.
• Stamina (7/10): Repeated burpees and thrusters test muscular endurance, particularly in shoulders, legs, and core across 10 rounds of work.
• Speed (6/10): Quick transitions between movements and fast cycling of burpees/thrusters important for performance. Running pace crucial.
• Flexibility (5/10): Thrusters require good mobility in ankles, hips, and shoulders. Burpees demand decent hip flexion and shoulder mobility.
• Strength (4/10): Moderate loads in thrusters (95/65) and med ball (20/14) create some strength demand, but not maximal. Primarily submaximal loading.
• Power (4/10): Some power output needed for thrusters and burpees, but fatigue will limit explosive capacity as rounds progress.

Movements

• Thruster
• Burpee
• Row

Scaling Options

Row: Reduce to 750m or substitute 500m row + 200m run Thrusters: 65/45 lbs or 45/35 lbs, can also use dumbbells Burpees: Step-back burpees, reduce to 5 reps Med Ball: 14/10 lb ball, reduce run to 800m, or substitute regular run Rounds: Reduce to 8 or 6 rounds while maintaining intensity Target time cap: 35 minutes

Scaling Explanation

Scale if you cannot perform 5+ unbroken thrusters at prescribed weight, struggle with burpee coordination, or typically need multiple breaks during 1k row. Priority is maintaining steady movement with good form throughout all rounds. Athletes should be able to complete rounds in roughly the same time (within 15-20 seconds). Scale to finish within 30-35 minutes - going longer loses intended stimulus. Form on thrusters should never break down - reduce weight if shoulder fatigue compromises front rack or overhead position.

Intended Stimulus

Moderate-to-long duration workout (20-30 minutes) targeting primarily oxidative energy system with glycolytic bursts. The initial row sets the aerobic base, while the 10 rounds create a steady-state challenge with brief intensity spikes. The med ball run finishes with an endurance test under load. Primary challenge is maintaining consistent output while managing fatigue.

Coach Insight

Row at a sustainable 24-26 spm pace (around 2k+20 seconds pace). For the rounds, establish a consistent rhythm - aim for unbroken thrusters but break burpees into 4-3 if needed. Quick transitions between movements are key. On thrusters, focus on full hip extension and maintaining upright torso. For burpees, stay close to bar and minimize lateral movement. The med ball run should be steady - hold ball at chest, maintain good posture, don't rush early.

Benchmark Notes

Breaking down the workout: 1. 1000m Row (~3:30-4:00 fresh) - Using Jackie's 1000m row split as anchor (3:00-3:30 elite) - Add 15-30s for most athletes due to what follows 2. 10 rounds of: - 7 Bar Facing Burpees (4-5s each = 28-35s per round) - 3 Thrusters 95/65 (2-3s each = 6-9s per round) - Transition time between movements (~3-5s) - Total per round: 40-50s fresh Round breakdown with fatigue: - Rounds 1-3: 45s each - Rounds 4-6: 50s each - Rounds 7-8: 55s each - Rounds 9-10: 60s each Total rounds: ~8-9 minutes 3. 1200m Med Ball Run - Fresh pace: 5:30-6:00/mile equivalent - With fatigue: 6:30-7:00/mile pace - Elite: 4:30-5:00, Intermediate: 5:30-6:00 Using Jackie (row + thrusters + gymnastics) as primary anchor, but accounting for: - Additional volume (10 rounds vs single set) - Heavier thruster load (95/65 vs 45/35) - Med ball run finale Final targets: Men: L10: 8:00 (480s) L5: 12:00 (720s) L1: 18:00 (1080s) Women: L10: 10:00 (600s) L5: 14:00 (840s) L1: 20:00 (1200s)

Modality Profile

4 total movements: Row (M), Burpee (G), Thruster (W), Med Ball Run (M). 2 Monostructural (Row, Med Ball Run), 1 Gymnastics (Burpee), 1 Weightlifting (Thruster). 2/4=50% M, 1/4=25% G, 1/4=25% W

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