Workout Description
For Time (with a Partner)
500-400-300-200-100 meter Row (each)
Partner Holds Kettlebells in Rack (2x24/16 kg)
5 Burpee penalty for each drop of kettlebells
Why This Workout Is Hard
A partner workout combining descending rows with a static kettlebell rack hold, penalizing drops. Tests rowing capacity and static strength endurance.
Benchmark Times for Panic Breathing
- Elite: <23:45
- Advanced: 23:45-21:16
- Intermediate: 21:16-17:31
- Beginner: >17:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The static kettlebell rack hold is an extreme test of anterior core, shoulder, and grip isometric stamina. The partner performing rows is also working full-body stamina. Burpee penalties further tax stamina.
- Endurance (7/10): A partner workout with descending rows (500m down to 100m each), while the other partner holds two heavy kettlebells (2x24/16kg or ~2x53/35lb) in the front rack position. The rowing is a cardiovascular test, made harder by the pressure of the partner's hold. Burpee penalties for drops add to metabolic cost.
- Strength (7/10): Holding two 24/16kg kettlebells in the front rack for extended periods requires significant static strength in the shoulders, upper back, and core. Rowing involves leg drive strength.
- Speed (5/10): Fast rowing by the working partner is key to minimize the holding time for the other. Quick transitions between partners. Avoiding burpee penalties by maintaining the hold is crucial.
- Power (4/10): Rowing for speed involves power per stroke. The KB hold is static strength/stamina. Burpees have a power component.
- Flexibility (3/10): Requires good front rack mobility to hold the KBs efficiently. Basic rowing mechanics. Mobility for burpees if penalized.
Modality Profile
A partner workout. Row (M), KB Rack Hold (W), Burpee penalty (G). This is a triplet of the three modalities. The stimulus is evenly distributed.
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