Workout Description

Why This Workout Is Hard

This workout combines three demanding movements in a high-volume descending ladder with no built-in rest. The 50/35lb dumbbell snatches require significant shoulder stability and coordination, while burpees over the rower create cumulative fatigue. The continuous nature (27-21-15-9 = 72 total reps each) with movement interference between rowing grip, overhead positioning, and burpee demands creates substantial fatigue accumulation that will challenge most average CrossFitters.

Benchmark Times for Row Your Boat Ashore

• Elite: <6:15
• Advanced: 6:45-7:15
• Intermediate: 8:00-9:00
• Beginner: >14:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Total of 144 reps across three demanding movements tests muscular endurance, especially grip stamina from rowing and DB snatches.
• Endurance (8/10): High-volume descending ladder with rowing and burpees creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (7/10): DB snatches are explosive hip-driven movements, and burpees require rapid transitions from floor to jump, creating significant power demands.
• Flexibility (6/10): DB snatches require overhead mobility and hip flexibility, while burpees demand full-body range of motion through multiple planes.
• Speed (6/10): Fast descending rep scheme encourages quick movement cycling and minimal rest, with transitions between three different movement patterns.
• Strength (4/10): Moderate dumbbell load for snatches provides some strength component, but primarily tests strength endurance rather than maximal force.

Movements

• Row
• Dumbbell Snatch
• Burpee

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs. Scale calories to 21-15-12-6 or use 200-150-100-50m runs instead of rowing. Modify burpees to step-ups over rower or regular burpees without the lateral component. Consider reducing overall volume to 21-15-9 (remove the round of 9).

Scaling Explanation

Scale if you cannot perform 10+ unbroken DB snatches at prescribed weight or if burpees take longer than 45 seconds per round of 9. Priority is maintaining intensity over completing Rx loads. Target completion time should be 12-20 minutes. If approaching 25+ minutes, volume should be reduced to preserve intended stimulus.

Intended Stimulus

High-intensity glycolytic workout targeting 12-18 minutes. Primarily tests muscular endurance and cardiovascular capacity with mixed modal movements. The descending ladder creates psychological relief while maintaining metabolic stress. Energy system focus is glycolytic with oxidative component due to duration.

Coach Insight

Pace the row conservatively - aim for sustainable 1:50-2:10/500m splits to preserve legs for snatches and burpees. Break DB snatches early and often - consider 14-13, 11-10, 8-7, 5-4 pattern. Alternate arms every 3-5 reps to prevent grip fatigue. On burpees, step over the rower rail rather than jumping to save energy. Quick transitions between movements are crucial - have DB positioned near rower.

Benchmark Notes

This workout follows a 27-21-15-9 descending ladder format with 72 total reps per movement. Using Fran (21-15-9, 45 total reps) as the primary anchor, I scaled up proportionally for the increased volume (72/45 = 1.6x). Round breakdown: Round 1 (27 reps) takes ~90-150 sec fresh, Round 2 (21 reps) adds 10% fatigue multiplier, Round 3 (15 reps) adds 20% fatigue, Round 4 (9 reps) adds 30% fatigue. DB snatches at 50/35 are moderately heavy requiring singles or small sets. Burpees over rower are time-consuming at 4-5 sec each when fatigued. Transitions between row-DB-burpee create 5-10 sec delays per round. Applied 1.6x scaling to Fran's anchor times: L10 scaled from 140 sec to ~360 sec, L5 from 360 sec to ~570 sec, L1 from 660 sec to ~900 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Dumbbell Snatch (weightlifting with external load), and Burpee (gymnastics bodyweight movement). Equal distribution with slight emphasis on weightlifting.